Tags

Type your tag names separated by a space and hit enter

The Effects of Moderate- Versus High-Load Resistance Training on Muscle Growth, Body Composition, and Performance in Collegiate Women.
J Strength Cond Res. 2018 Jun; 32(6):1511-1524.JS

Abstract

Cholewa, JM, Rossi, FE, MacDonald, C, Hewins, A, Gallo, S, Micenski, A, Norton, L, and Campbell, BI. The effects of moderate- versus high-load resistance training on muscle growth, body composition, and performance in collegiate women. J Strength Cond Res 32(6): 1511-1524, 2018-Twenty young women (20.3 + 1.5 years, 164 + 6 cm, 68.7 + 13.8 kg) without prior structured resistance training experience were recruited for this study. Body composition (BodPod), compartmental water (Bioelectrical Impedance), 7-site skinfold, and arm and thigh cross-sectional area (CSA) were assessed before and after 8-week training. Performance testing consisted of vertical jump, 3-kg chest pass initial velocity, squat 1RM, and overhead press 1RM. After 2 weeks of familiarization training, subjects were matched for body composition and relative squat strength and randomly assigned to either a high-load (HL: n = 10; 4 sets of 5-7 repetitions) or moderate-load (ML: n = 10; 2 sets of 10-14 repetitions) group that completed 6-7 exercises per day performed to momentary muscular failure. Training was divided into 2 lower and one upper body training sessions per week performed on nonconsecutive days for 8 weeks. There were no statistically significant main effects for group or group × time interactions for any variable assessed. Both HL and ML resulted in similar significant increases in lean body mass (1.5 ± 0.83 kg), lean dry mass (1.32 ± 0.62 kg), thigh CSA (6.6 ± 5.6 cm), vertical jump (2.9 ± 3.2 cm), chest pass velocity (0.334 ± 1.67 m·s), back squat one repetition maximum (1RM) (22.5 ± 8.1 kg), and overhead press (3.0 ± 0.8 kg). High-load group and ML group also both resulted in significant decreases in percent body fat (1.3 ± 1.3%), total body water (0.73 ± 0.70 L), and intracellular water (0.43 ± 0.38 L). The results of this study indicate that both moderate-load and high-load training are effective at improving muscle growth, body composition, strength and power in untrained young women.

Authors+Show Affiliations

Department of Kinesiology, Coastal Carolina University, Conway, South Carolina.Department of Kinesiology, Coastal Carolina University, Conway, South Carolina. Immunometabolism of Skeletal Muscle and Exercise Research Group, Federal University of Piauí, Teresina, Brazil.Department of Kinesiology, Coastal Carolina University, Conway, South Carolina.Department of Kinesiology, Coastal Carolina University, Conway, South Carolina.Department of Kinesiology, Coastal Carolina University, Conway, South Carolina.Department of Kinesiology, Coastal Carolina University, Conway, South Carolina.Biolayne LLC, Lutz, Florida.Department of Exercise Science, Performance and Physique Enhancement Laboratory, University of South Florida, Tampa, Florida.

Pub Type(s)

Journal Article

Language

eng

PubMed ID

28699923

Citation

Cholewa, Jason M., et al. "The Effects of Moderate- Versus High-Load Resistance Training On Muscle Growth, Body Composition, and Performance in Collegiate Women." Journal of Strength and Conditioning Research, vol. 32, no. 6, 2018, pp. 1511-1524.
Cholewa JM, Rossi FE, MacDonald C, et al. The Effects of Moderate- Versus High-Load Resistance Training on Muscle Growth, Body Composition, and Performance in Collegiate Women. J Strength Cond Res. 2018;32(6):1511-1524.
Cholewa, J. M., Rossi, F. E., MacDonald, C., Hewins, A., Gallo, S., Micenski, A., Norton, L., & Campbell, B. I. (2018). The Effects of Moderate- Versus High-Load Resistance Training on Muscle Growth, Body Composition, and Performance in Collegiate Women. Journal of Strength and Conditioning Research, 32(6), 1511-1524. https://doi.org/10.1519/JSC.0000000000002048
Cholewa JM, et al. The Effects of Moderate- Versus High-Load Resistance Training On Muscle Growth, Body Composition, and Performance in Collegiate Women. J Strength Cond Res. 2018;32(6):1511-1524. PubMed PMID: 28699923.
* Article titles in AMA citation format should be in sentence-case
TY - JOUR T1 - The Effects of Moderate- Versus High-Load Resistance Training on Muscle Growth, Body Composition, and Performance in Collegiate Women. AU - Cholewa,Jason M, AU - Rossi,Fabricio E, AU - MacDonald,Christopher, AU - Hewins,Amy, AU - Gallo,Samantha, AU - Micenski,Ashley, AU - Norton,Layne, AU - Campbell,Bill I, PY - 2017/7/13/pubmed PY - 2018/9/25/medline PY - 2017/7/13/entrez SP - 1511 EP - 1524 JF - Journal of strength and conditioning research JO - J Strength Cond Res VL - 32 IS - 6 N2 - Cholewa, JM, Rossi, FE, MacDonald, C, Hewins, A, Gallo, S, Micenski, A, Norton, L, and Campbell, BI. The effects of moderate- versus high-load resistance training on muscle growth, body composition, and performance in collegiate women. J Strength Cond Res 32(6): 1511-1524, 2018-Twenty young women (20.3 + 1.5 years, 164 + 6 cm, 68.7 + 13.8 kg) without prior structured resistance training experience were recruited for this study. Body composition (BodPod), compartmental water (Bioelectrical Impedance), 7-site skinfold, and arm and thigh cross-sectional area (CSA) were assessed before and after 8-week training. Performance testing consisted of vertical jump, 3-kg chest pass initial velocity, squat 1RM, and overhead press 1RM. After 2 weeks of familiarization training, subjects were matched for body composition and relative squat strength and randomly assigned to either a high-load (HL: n = 10; 4 sets of 5-7 repetitions) or moderate-load (ML: n = 10; 2 sets of 10-14 repetitions) group that completed 6-7 exercises per day performed to momentary muscular failure. Training was divided into 2 lower and one upper body training sessions per week performed on nonconsecutive days for 8 weeks. There were no statistically significant main effects for group or group × time interactions for any variable assessed. Both HL and ML resulted in similar significant increases in lean body mass (1.5 ± 0.83 kg), lean dry mass (1.32 ± 0.62 kg), thigh CSA (6.6 ± 5.6 cm), vertical jump (2.9 ± 3.2 cm), chest pass velocity (0.334 ± 1.67 m·s), back squat one repetition maximum (1RM) (22.5 ± 8.1 kg), and overhead press (3.0 ± 0.8 kg). High-load group and ML group also both resulted in significant decreases in percent body fat (1.3 ± 1.3%), total body water (0.73 ± 0.70 L), and intracellular water (0.43 ± 0.38 L). The results of this study indicate that both moderate-load and high-load training are effective at improving muscle growth, body composition, strength and power in untrained young women. SN - 1533-4287 UR - https://www.unboundmedicine.com/medline/citation/28699923/The_Effects_of_Moderate__Versus_High_Load_Resistance_Training_on_Muscle_Growth_Body_Composition_and_Performance_in_Collegiate_Women_ L2 - http://dx.doi.org/10.1519/JSC.0000000000002048 DB - PRIME DP - Unbound Medicine ER -