2015•Medicine & Science in Sports & ExerciseRequires access
Influence Of Training Volume And Intensity On Strength And Power Improvements In Experienced, Resistance-trained Men
Gerald T. Mangine, Adam M. Gonzalez, Jeremy R. Townsend, Adam J. Wells, Adam R. Jajtner, Kyle S. Beyer, Carleigh H. Boone, Ran Wang, Amelia A. Miramonti, Michael B. LaMonica, David H. Fukuda, Maren S. Fragala, Jeffrey R. Stout, Jay R. Hoffman
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Abstract
Resistance training is known to improve muscular strength and power, though it is unclear how training volume and intensity will affect their improvement in experienced, resistance trained men. PURPOSE: Compare the effect of training volume and intensity on changes in lower body maximal strength, isometric force, and power in experienced, resistance trained men. METHODS: Following a 2-wk preparatory phase, 29 experienced, resistance trained men completed pre-testing (PRE) measures of rectus femoris (RF) and vastus lateralis (VL) activation and power output during a one repetition maximum (1RM) squat (SQ) assessment. During testing, peak (PSP) and mean (MSP) squat power was determined by a linear force transducer attached to the barbell, while muscle activation was assessed via surface electromyography at weight corresponding to 40, 60, 80, and 100% of the SQ 1RM. Peak isometric force (PIF) and rate of force development (RFD) were tested by an isometric mid-thigh pull. Participants were then matched for relative squat strength and randomly selected to complete either a low intensity, high volume (VOL, n = 14, 4x 10-12RM, 1min rest) or low volume, high intensity (INT, n = 15, 4 x 3-5RM, 3min rest) resistance training program. Participants completed post-testing following 8 wks (4 d · wk-1) of training. RESULTS: Paired-samples comparisons indicated that both groups increased 1RM SQ (VOL: 19.3 ± 9.4%, p < 0.001; INT: 16.4 ± 8.8%, p < 0.001), MSP at 100% (VOL: 14.9 ± 11.9%, p < 0.001; INT: 9.7 ± 12.3%, p = 0.030), and reduced RF activation at 100% (VOL: -23.1 ± 27.1%, p = 0.009; INT: -20.2 ± 21.8%, p = 0.005). Exclusive improvements for INT included increased VL activation during maximal SQ (19.7 ± 19.7%, p = 0.003) and PIF (7.8 ± 6.2%, p < 0.001), while VOL increased PSP at 80% 1RM (9.0 ± 15.6%, p = 0.038) and reduced RF activation at 60% (-15.6 ± 30.1%, p = 0.039). RFD did not improve in either group. Analysis of covariance, controlling for PRE, indicated that the RF activation reduction at 60% was significantly (p = 0.020) different between groups. CONCLUSIONS: In resistance trained men, greater training intensity may be more beneficial for performance at maximal loads, while greater training volume may positively influence performance at submaximal loads.