VOLUME FOR STRENGTH & HYPERTROPHY
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VOLUME FOR STRENGTH
VOLUME FOR HYPERTROPHY
GERMAN VOLUME TRAINING
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VOLUME FOR THE AGING POPULATION
Radaelli, Pinto et al
AIM
– Investigate effects of LV low volume and HV high-volume strength training on neuromuscular adaptations after:
(a) 6 weeks (6WE)
(b) 13 weeks (13WE)
(c) 20 weeks (20WE) of training
METHODS
– 24 women 60-74 yrs not involved in regular strength training for 3 mos assigned to:
(a) low-volume (LV)
(b) high-volume (HV) training groups
– LV group performed 1 set of each exercise, while HV group performed 3 sets, 2 days/week
RESULTS
(1) Knee extension and elbow flexion 1-RM improved at all time points for both groups
(2) Knee extension 1RM gains were greater for the HV group after 20WE
(3) Maximal isometric strength of the lower body for both groups increased only at 20WE
(4) Upper-body maximal isometric strength increased after 13WE and 20WE.
(5) Maximal activation of the lower and upper body for both groups increased only after 20WE
(6) Both groups showed increases in MT of lower and upper body, with greater gains in lower-body MT for HV group at 20WE
(7) MQ improved in both groups after 13WE and 20WE, whereas HV group improved more than the LV group at 20WE
CONCLUSIONS
(1) Low- and high-volume training have a similar adaptation time course in the muscular function of upper-body muscles
(2) However, high-volume training appears to be more efficient for lower-body muscles after 20 weeks of training
MUSCLE PROTEIN SYNTHETIC RESPONSES TO EXERCISE EFFECTS OF AGE AND VOLUME AND INTENSITY
Kumar V1, Atherton PJ, Selby A, Rankin D, Williams J, Smith K, Hiscock N, Rennie MJ.
AIM
– Study relationships b/n resistance exercise volume/intensity and Muscle Protein Synthesis (MPS) responses in young and older men
METHOD
– 6 young (24±6) and older (70±5) men performed two volumes of resistance exercise:
(1) either 40% 1RM; 3×14, then 6 × 14
(2) 75% 1RM (3×8, then 6×8), such that at the same volume, work was identical between intensities
RESULTS
– In younger men, doubling exercise volume produced limited added effects, whereas in older men, it resulted in greater MPS