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Sex Comparisons for Very Short-Term Dynamic Constant External Resistance Training
M Travis Byrd1, Taylor K Dinyer1, Haley C Bergstrom1
1Department of Kinesiology and Health Promotion, University of Kentucky, Lexington, KY 40502, USA.
Journal of Functional Morphology and Kinesiology
|January 20, 2021
Summary
Very short-term resistance training significantly improved strength and barbell velocity in both males and females. Untrained individuals experienced notable gains in bench press (BP) strength and barbell speed after just a few sessions.
Area of Science:
- Exercise Physiology
- Sports Science
- Biomechanics
Background:
- Untrained individuals often show rapid strength and performance adaptations.
- Understanding sex-based responses to very short-term resistance training is crucial for program design.
- Dynamic Constant External Resistance (DCER) exercises like the bench press are common for upper body strength assessment.
Purpose of the Study:
- To compare sex-specific responses in strength and barbell velocity following very short-term resistance training (VST).
- To evaluate the effectiveness of a brief upper body DCER program on untrained individuals.
- To analyze changes in 1-repetition maximum (1RM) strength and barbell velocity (mean and peak) after VST.
Main Methods:
- Ten untrained females and ten untrained males participated.
- Baseline testing included 1RM strength and mean (BPMV) and peak (BPPV) barbell velocities during the bench press (BP).
- Participants completed three VST sessions, performing 5 sets of 6 repetitions at 65% of 1RM, followed by post-testing.
Main Results:
- Both males (5.1%) and females (5.4%) showed significant increases in 1RM strength.
- No significant sex differences were observed in changes to BPMV or BPPV.
- Overall, BPMV increased by 32.7% and BPPV by 29.8% post-VST.
Conclusions:
- VST upper body DCER exercise effectively enhances both strength and barbell velocity in untrained males and females.
- Short-term training protocols can yield substantial improvements in power-related metrics.
- Individual responses may vary, but significant adaptations are achievable even with minimal training exposure.
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