SUNY Cortland EXS 558 - Changes in Muscle Hypertrophy in Women with Periodized Resistance Training

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Changes in Muscle Hypertrophy in Womenwith Periodized Resistance TrainingWILLIAM J. KRAEMER', BRADLEY C. NINDL2, NICHOLAS A. RATAMESS3, LINCOLN A. GOTSHALK4,JEFF S. VOLEK1, STEVEN J. FLECK5, ROBERT U. NEWTON6, and KEIJO HAKKINEN7'Human Performance Laboratory Department of Kinesiology, Department of Physiology and Neurobiology University ofConnecticut, Storrs, CT; 2Military Performance Division U.S. Army Research Institute of Environmental Medicine, Platick,MA; 3Department of Health and Exercise Science The College of New Jersey, Ewing, NJ; 4Department of Health andPhysical Education, University of Hawaii-Hilo, Hilo, HI; 5Department of Sport Science, Colorado College, ColoradoSprings, CO; 6School of Biomedical and Sports Science, Edith Cowan University, Joondalup, WA, AUSTRALIA; and7Department of Biology of Physical Activity, University of Jyviskylii, Jyvaskyld, FINLANDABSTRACTKRAEMER, W. J., B. C. NINDL, N. A. RATAMESS, L. A. GOTSHALK, J. S. VOLEK, S. J. FLECK, R. U. NEWTON, and K.HAKKINEN. Changes in Muscle Hypertrophy in Women with Periodized Resistance Training. Med. Sci. Sports Exerc., Vol. 36, No.4, pp. 697-708, 2004. Purpose: Adaptations of arm and thigh muscle hypertrophy to different long-term periodized resistance trainingprograms and the influence of upper body resistance training were examined. Methods: Eighty-five untrained women (mean age -23.1 ± 3.5 yr) started in one of the following groups: total-body training [TP, N = 18 (3-8 RM training range) and TH, N = 21 (8-12RM training range)], upper-body training [UP, N = 21 (3-8 RM training range) and UH, N = 19, (8-12 RM training range)], or acontrol group (CON, N = 6). Training took place on three alternating days per week for 24 wk. Assessments of body composition,muscular performance, and muscle cross-sectional area (CSA) via magnetic resonance imaging (MRI) were determined pretraining(T1), and after 12 (T2) and 24 wk (T3) of training. Results: Arm CSA increased at T2 (- 11%) and T3 ( 6%) in all training groupsand thigh CSA increased at T2 (-3%) and T3 (-4.5%) only in TP and TH. Squat one-repetition maximum (1 RM) increased at T2(-24%) and T3 (-11.5%) only in TP andTH and all training groups increased I RM bench press atT2 (-16.5%) andT3 ( 12.4%).Peak power produced during loaded jump squats increased from TI to T3 only in TP (12%) and TH (7%). Peak power during theballistic bench press increased at T2 only in TP and increased from TI to T3 in all training groups. Conclusions: Training specificitywas supported (as sole upper-body training did not influence lower-body musculature) along with the inclusion of heavier loadingranges in a periodized resistance-training program. This may be advantageous in a total conditioning program directed at developmentof muscle tissue mass in young women. Key Words: WOMEN'S HEALTH, MRI, PERIODIZATION, PHYSICAL PERFORMANCE,PROGRESSIVE OVERLOAD, WEIGHT TRAININGR e sistance training has become a popular and impor-tant exercise component in a total conditioning pro-gram (i.e., muscle strength and endurance training)for women. Many programs have been studied that havebeen targeted at a variety of outcomes from improving awoman's physical performance to enhancing health out-comes (3,7,8,15,16,18-20,25,28,30). Yet, our understand-ing of the long-term (e.g., 6 months and longer) trainingeffects on muscle hypertrophy, especially in the arm mus-culature, remains limited. Hakkinen et al. (7,8) have re-ported 7-10% cross-sectional area (CSA) increases in thetotal thigh muscle CSA of women after 6 months of resis-Address for correspondence: William J. Kraemer, Ph.D., Human PerformanceLaboratory Department of Kinesiology, Unit 1110, University of Connecticut,Storrs, CT 06269-1110, E-mail: [email protected] for publication August 2003.Accepted for publication November 2003.0195-9131/04/3604-0697MEDICINE & SCIENCE IN SPORTS & EXERCISE,Copyright C 2004 by the American College of Sports MedicineDOI: 10.1249/01.MSS.0000122734.25411.CFtance training. Examining a 6-month total-body condlition-ing program that included resistance training, loade(d runs,endurance training, and agility type dFills, Nindl et al. (25)demonstrated a significant increase in total thigh CSA from249 + 14 cm2pretraining to 258 + 15 cm2with only therectus femoris exhibiting a significant CSA increase whenindividual muscles were examined. The lack of hypertrophicchanges in other thigh muscles was surprising and rmay bespeculated to be due to host of reasons (e.g., exercises andloading protocols used). Nevertheless, this study wairantedfurther research in this area with the goal of examining boththigh and arm musculature as well as comparing tvwo dif-ferent linear periodized training protocols with differentloading schemes within a total conditioning program.In younger women, the underlying muscle fiber hyper-trophy that occurs with long-term training was eloquentlydemonstrated by Staron et al. (28). Muscle fiber hy Jertro-phy of Type 1 (15%), Type HA (45%), and IIAB+IIB (57%)were observed over 20 wk of a heavy resistance tbainingprogram [i.e., 2 X wk, three sets of 6-8 repetition maxi-mum (RM) in squats, vertical leg presses, leg extensions andleg curls] focused on the thigh musculature using severaldifferent exercises. Thus, the underlying mechanism for697whole muscle changes was clear if the exercise programstimulus to the various muscles was adequate (i.e., if motorunits were recruited). There is a need to better understandand compare the effects of different "real life" resistancetraining programs that are a composite of acute programvariables. How they interact over time to mediate wholemuscle hypertrophic adaptations in women is vital to im-proved exercise prescription and enhanced understanding ofthe adaptational plasticity of the neuromuscular system.Classically, heavier resistances result in greater improve-ments in muscle strength with higher volume moderate loadtraining also affecting muscle hypertrophy and lighter ex-plosive loads improving maximal mechanical power (1).Yet from an untrained status, most heavy resistance trainingprograms will see improvements in muscle strength andsize. However, variation in resistances used in training ap-pears to be important for long-term progression in resistancetraining (1,6). Within a periodized training program, resis-tance ranges have been varied using light (e.g., 12-15


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