Background
Methods
Experimental design
Participants
Measurements
Resistance training protocol
Weeks 1–5 | |||||||
Monday | Tuesday | Thursday | Friday | ||||
Lower Hypertrophy | Upper Hypertrophy | Lower Strength | Upper Strength | ||||
Leg Press | 5 × 6–15 | Bench Press | 5 × 6–15 | Leg Press | 5 × 1–5 | Bench Press | 5 × 1–5 |
SS Box Squat | 4 × 6–15 | Decline Press | 3 × 6–15 | Hack Squat | 3 × 1–5 | DB Press | 3 × 3–8 |
Hyperextension | 3 × 6–15 | Incline Flye | 3 × 6–15 | Lunge | 3 × 3–8 | Shoulder Press | 3 × 3–8 |
1-Leg Extension | 3 × 6–15 | Machine Shoulder Press | 3 × 6–15 | 1-Leg Extension | 3 × 6–15 | Chest Supported Row | 3 × 3–8 |
2-Leg Curl | 3 × 6–15 | Lateral Raise | 3 × 6–15 | 2-Leg Curl | 3 × 6–15 | Pulldown | 3 × 3–8 |
Calf Press | 3 × 6–15 | Low Cable Row | 5 × 6–15 | Leg Raise | 3 × 10–20 | YTWL | 3 × 6 |
1-Tricep Extension | 3 × 6–15 | Pulldown | 3 × 6–15 | ||||
2-Bicep Curl | 3 × 6–15 | 1-Cable High Row | 3 × 6–15 | ||||
Cable Abdominal Crunch | 3 × 10–20 | 2-Rear Delt Flye | 3 × 6–15 | ||||
Weeks 6–10 | |||||||
Monday | Tuesday | Thursday | Friday | ||||
Lower Hypertrophy | Upper Hypertrophy | Lower Strength | Upper Strength | ||||
Leg Press | 5 × 6–15 | Bench Press | 5 × 6–15 | Leg Press | 5 × 1–5 | Bench Press | 5 × 1–5 |
Front Squat | 4 × 6–15 | Incline Press | 3 × 6–15 | SS Box Squat | 3 × 1–5 | Pause Press | 3 × 1–5 |
V-Squat Good Morning | 3 × 6–15 | Decline DB Press | 3 × 6–15 | DB Lunge | 3 × 3–8 | DB Shoulder Press | 3 × 3–8 |
1-Leg Extension | 3 × 6–15 | Shoulder Press | 3 × 6–15 | 1-Leg Extension | 3 × 6–15 | Cable Low Row | 3 × 3–8 |
2-Leg Curl | 3 × 6–15 | Cable+DB Lateral Raise | 3 × 6–15 | 2-Leg Curl | 3 × 6–15 | Pulldown | 3 × 3–8 |
Calf Press | 3 × 6–15 | Chest Supported Row | 5 × 6–15 | Leg Raise | 3 × 10–20 | YTWL | 3 × 6 |
1-Supine Tricep Extension | 3 × 6–15 | Pulldown | 3 × 6–15 | ||||
2-Preacher Curl | 3 × 6–15 | 1-Cable High Row | 3 × 6–15 | ||||
Abdominal Crunch | 3 × 10–20 | 2-Rear Delt Flye | 3 × 6–15 |
Diet and protein supplementation
Statistical analysis
Results
Participants
Nutritional intake
Measure | Unit | Group | Daily | Total Energy (%) | Units/Kg BW |
---|---|---|---|---|---|
Total Energy (Calories) | Cal | NT | 2840.3 ± 192.5 | 100 ± 0.0 | 40.3 ± 4.5 |
DT | 3041.4 ± 343.3 | 100 ± 0.0 | 39.4 ± 5.0 | ||
Food Energy (Calories) | Cal | NT | 2520.3 ± 192.5 | 88.8 ± 0.45 | 35.7 ± 3.9 |
DT | 2721.4 ± 343.3 | 89.3 ± 1.30 | 35.1 ± 4.1 | ||
Total Protein | g | NT | 153.0 ± 26.5 | 21.5 ± 2.9 | 2.1 ± 0.2 |
DT | 158.0 ± 29.5 | 20.7 ± 1.5 | 2.0 ± 0.2 | ||
Food Protein | g | NT | 118.0 ± 26.5 | 17.8 ± 3.5 | 1.6 ± 0.2 |
DT | 123.0 ± 29.5 | 17.2 ± 2.0 | 1.5 ± 0.1 | ||
Total Carb | g | NT | 357.6 ± 29.4 | 50.4 ± 2.6 | 5.1 ± 0.8 |
DT | 392.6 ± 35.2 | 51.8 ± 3.2 | 5.1 ± 0.9 | ||
Food Carb | g | NT | 322.6 ± 29.4 | 50.4 ± 3.0 | 4.5 ± 0.7 |
DT | 357.6 ± 32.5 | 52.0 ± 3.8 | 4.6 ± 0.8 | ||
Total Fat | g | NT | 85.8 ± 5.9 | 27.3 ± 2.1 | 1.2 ± 0.2 |
DT | 96.2 ± 14.5 | 28.4 ± 2.4 | 1.2 ± 0.2 | ||
Food Fat | g | NT | 85.8 ± 5.9 | 30.7 ± 2.6 | 1.2 ± 0.2 |
DT | 96.2 ± 14.5 | 31.8 ± 2.7 | 1.2 ± 0.2 |
Anthropometrics and body composition
Measure | Unit | Group | Week 0 | Week 12 | Change |
---|---|---|---|---|---|
Body Weighta | kg | NT | 71.4 ± 11.1 | 73.2 ± 11.0 | 1.8 ± 1.6 |
DT | 79.5 ± 21.5 | 83.0 ± 22.7 | 3.4 ± 1.4 | ||
Fat Mass | kg | NT | 10.9 ± 2.7 | 10.9 ± 2.9 | 0.0 ± 0.8 |
DT | 18.7 ± 11.8 | 18.7 ± 12.0 | 0.0 ± 0.6 | ||
Body Fat Percentagea | % | NT | 15.6 ± 1.9 | 15.2 ± 2.4 | −0.4 ± 1.1 |
DT | 22.9 ± 7.2 | 22.1 ± 7.4 | −0.8 ± 0.8 | ||
Lean Soft Tissuea | kg | NT | 58.3 ± 8.6 | 60.3 ± 8.2 | 2.0 ± 1.5 |
DT | 58.3 ± 10.3 | 61.1 ± 11.2 | 2.8 ± 1.1 | ||
Appendicular LSTa | kg | NT | 27.1 ± 4.1 | 28.3 ± 3.7 | 1.2 ± 0.8 |
DT | 26.6 ± 5.0 | 28.2 ± 5.2 | 1.5 ± 0.4 | ||
Cross Sectional Areaa | cm2 | NT | 3.3 ± 1.6 | 3.7 ± 1.6 | 0.4 ± 0.2 |
DT | 3.4 ± 1.5 | 4.1 ± 1.7 | 0.7 ± 0.5 | ||
Muscle Thicknessa | cm | NT | 5.1 ± 0.8 | 5.4 ± 0.8 | 0.3 ± 0.2 |
DT | 4.7 ± 0.5 | 5.1 ± 0.8 | 0.4 ± 0.5 |
Performance and perceptual measures
Measure | Unit | Group | Week 0 | Week 12 | Change |
---|---|---|---|---|---|
Leg Press 1RMa | kg | NT | 450.0 ± 180.3 | 533.9 ± 155.4 | 83.9 ± 34.7 |
DT | 340.9 ± 87.3 | 421.1 ± 94.0 | 80.2 ± 35.7 | ||
Leg Press 1RMa | kg/kg BW | NT | 100.8 ± 32.4 | 109.1 ± 30.4 | 8.3 ± 5.3 |
DT | 89.0 ± 27.0 | 101.0 ± 24.0 | 12.0 ± 5.4 | ||
Bench Press 1RMa | kg | NT | 6.1 ± 1.8 | 7.4 ± 1.3 | 1.2 ± 0.7 |
DT | 4.3 ± 0.85 | 5.4 ± 1.2 | 1.1 ± 0.5 | ||
Bench Press 1RMa | kg/kg BW | NT | 1.4 ± 0.2 | 1.5 ± 0.2 | 0.1 ± 0.1 |
DT | 1.1 ± 0.2 | 1.3 ± 0.2 | 0.2 ± 0.1 | ||
Vertical Jump Height | cm | NT | 67.1 ± 4.8 | 69.4 ± 5.2 | 2.3 ± 5.8 |
DT | 55.2 ± 6.3 | 56.2 ± 7.6 | 1.1 ± 3.0 | ||
Vertical Jump PP | W | NT | 8869 ± 3428 | 9040 ± 2983 | 171 ± 1513 |
DT | 8555 ± 3341 | 9659 ± 3837 | 1104 ± 5108 | ||
Vertical Jump PV | m/s | NT | 3.9 ± 0.4 | 4.1 ± 0.3 | 0.2 ± 0.2 |
DT | 3.5 ± 0.3 | 3.5 ± 0.2 | 0.0 ± 0.3 | ||
Vertical Jump PF* | N | NT | 2978 ± 841 | 2730 ± 793 | − 249 ± 386 |
DT | 3226 ± 1177 | 3672 ± 1208 | 445 ± 602 | ||
Vertical Jump AP | W | NT | 1425 ± 339 | 1454 ± 337 | 28.2 ± 142.3 |
DT | 1235 ± 297 | 1277 ± 229 | 41.9 ± 121.3 | ||
Vertical Jump AV | m/s | NT | 2.0 ± 0.2 | 2.0 ± 0.3 | 0.0 ± 0.2 |
DT | 1.6 ± 0.3 | 1.6 ± 0.3 | 0.0 ± 0.2 |