The purpose of this study was to determine the early timeline effect of a systemic high volume/frequency resistance training intervention on lean tissue mass and strength in trained men. Twenty-two healthy resistance trained men, age (32.29 ± 9.75 years), training age (9.40 ± 6.18 years) were placed on a 4-week resistance training (RT) intervention with lean mass and strength assessed pre, mid, and post intervention. RT consisted of 6 exercises: flat smith chest press, pull ups, triceps pushdowns, dumbbell bicep curls, leg press or walking lunges, and standing calf raises, completing 5 sets of 6-12 repetitions, 6 days per week. One-way repeated measure ANOVA’s were conducted to determine the impact of time on lean mass, leg press 1-RM, chest press 1-RM, and absolute/relative resistance training volume. Lean mass increased pre to mid 1.27 ± 1.18 kg, (2.03%), mid to post 1.14 ± 1.16 kg, (1.78%), and pre to post 2.41 ± 1.29 kg, (3.84%). Leg press 1-RM increased pre to mid 16.08 ± 34.90 kg, (6.09%), mid to post 27.53 ± 27.69 kg, (9.82%), and pre to post 43.61 ± 40.13 kg, (16.42%). Chest press 1-RM increased pre to mid 5.77 ± 5.51 kg, (4.45%), mid to post 6.70 ± 5.83 kg, (4.94%), and pre to post 12.47 kg ± 5.83 kg, (9.62%). High volume/frequency resistance training results in significant early improvements in lean mass and strength in trained men.
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early hypertrophy, strength training volume, exercise prescription
Thomas, Michael H., Robert H. Ferguson, Steve P. Burns, and Natalie B. Allen. "Early Timeline of Lean Tissue Mass and Strength Improvements in Trained Men Following a High Volume/Frequency Resistance Training Program." International Journal of Exercise Science 12, no. 4 (2019): 1094-1109.
International Journal of Exercise Science