EFFECTS OF 6 MONTHS OF HIGH-OR LOW-VOLUME RESISTANCE TRAINING ON MUSCULAR STRENGTH AND ENDURANCE

Abstract

938 Previously we have shown that over 10-14 wks, resistance training (RT) regimens using 1-set (LVOL) vs 3-sets (HVOL) of each exercise are equally effective in increasing muscular strength (STR) and endurance (END). The purpose of this study was to compare the effects of LVOL vs HVOL RT on muscular STR and END over a 25 wk period. Subjects (age 40.6±6 yr) trained 3 d/wk for 1-set (n=15) or 3-sets (n=15) of 8-12 reps to fatigue, using 7 RT exercises. One repetition maximum (1-RM) STR was measured using the chest press (CP), row, biceps curl (BIC), leg extension (LE), and leg flexion(LF) exercises. END (reps at 75% of pretraining 1-RM) was determined for the CP and LE. The results showed significant and similar increases in STR from 0-25 wks for all 1-RM tests (Table). Both groups significantly increased END, but the 3-set group showed significantly greater improvement in CP at 25 wks.TableThus, the 25 wks of RT results were in agreement with our short-term studies in which LVOL and HVOL RT showed similar increases in muscular STR and END. Although STR increases appear similar for LVOL vs HVOL RT, HVOL RT may be more beneficial for developing END.