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Load‐controlled moderate and high‐intensity resistance training programs provoke similar strength gains in young women
Author(s) -
Alegre Luis M.,
Aguado Xavier,
RojasMartín Diego,
MartínGarcía María,
Ara Ignacio,
Csapo Robert
Publication year - 2015
Publication title -
muscle and nerve
Language(s) - English
Resource type - Journals
SCImago Journal Rank - 1.025
H-Index - 145
eISSN - 1097-4598
pISSN - 0148-639X
DOI - 10.1002/mus.24271
Subject(s) - muscle hypertrophy , intensity (physics) , strength training , resistance training , medicine , physical therapy , muscle strength , physical medicine and rehabilitation , physics , quantum mechanics
: While current exercise guidelines recommend progressive, high‐intensity resistance training (RT) to promote muscle hypertrophy and strength gains, controversy exists regarding the efficacy of lighter‐load RT. We compared 2 work‐matched RT interventions that differed in training intensity. Methods : Fifteen women underwent 10 weeks of unilateral knee extensor RT. One leg was trained at increasing intensity (intensity leg, InL, 50–80% 1‐repetition maximum [1‐RM]), and training progression in the contralateral leg (volume leg, VoL, 50% 1‐RM) was based on increasing training volumes. Quadriceps muscle size (ultrasound, dual energy X‐ray absorptiometry) and strength (isokinetic dynamometry) were assessed on 4 occasions. Results : Both training programs induced significant, yet comparable increases in muscle size (InL: +4.6–12%, VoL: +3.1–11%) and strength (InL: +10–16%, VoL: +10–14%). Conclusions : Training at lower than commonly suggested intensities may be an equally effective alternative form of RT. Factors other than training intensity, such as the total mechanical work during training, may strongly affect the training response. Muscle Nerve 51 : 92–101, 2015