Weight training and strength, cardiorespiratory functioning and body composition of men

Area of Science:

• Exercise Physiology
• Sports Science
• Human Performance

Background:

• Weight training programs vary in their effects on physiological adaptations.
• Understanding optimal training protocols is crucial for maximizing strength, endurance, and body composition.
• Previous research has not comprehensively compared different resistance training structures.

Purpose of the Study:

• To compare the effects of four distinct constant-resistant weight training programs on muscular strength, endurance, body composition, and cardiovascular functioning.
• To identify the most effective training program for improving overall physiological function in young men.

Main Methods:

• Forty-five men (18-35 years) participated in an eight-week training intervention.
• Subjects were randomized into four groups: Endurance (2x15 RM), Explosive (1x15 RM), Strength 1 (3x6 RM), and Strength 2 (1x10 RM twice weekly, 1x3 RM once weekly).
• Measurements included muscular strength, endurance, body composition, and maximum oxygen uptake.

Main Results:

• All groups improved upper body flexion strength; elbow extension strength improved in Explosive, Strength 2, and Endurance groups.
• Shoulder extension strength improved in Endurance and Strength 2 groups.
• Maximum oxygen uptake (VO2 max) improved significantly in Endurance and Strength 2 groups. Lean body weight increased in all groups except Strength 1, with no significant changes in body fat percentage.
• The Explosive program was associated with a 55% dropout rate and injuries, leading to its non-recommendation.

Conclusions:

• The Endurance (2x15 RM) and Strength 2 (1x10 RM, 1x3 RM) weight training programs were most effective for enhancing physiological functioning, including cardiovascular improvements.
• The Explosive training protocol is not recommended due to high dropout and injury rates.
• Different resistance training protocols elicit varied physiological adaptations, highlighting the importance of program design.