אימונים Early-Phase Adaptations to a Split-Body, Linear Periodization Resistance Training P

[Mike Bikov]

J Strength Cond Res. 2009 Apr 20. [Epub ahead of print]Click here to read Links
Early-Phase Adaptations to a Split-Body, Linear Periodization Resistance Training Program in College-Aged and Middle-Aged Men.
Kerksick CM, Wilborn CD, Campbell BI, Roberts MD, Rasmussen CJ, Greenwood M, Kreider RB.

1Applied Biochemistry and Molecular Physiology Laboratory, Health and Exercise Science Department, University of Oklahoma, Norman, Oklahoma; 2Department of Exercise and Sport Sciences, University of Mary Hardin-Baylor, Belton, Texas; 3School of Physical Education and Exercise Science, University of South Florida, Tampa, Florida; 4Exercise and Sport Nutrition Laboratory, Center for Exercise, Nutrition and Preventive Health Research, Department of Health, Human Performance and Recreation, Baylor University, Waco, Texas; and 5Exercise and Sport Nutrition Laboratory, Department of Health and Kinesiology, Texas A & M University, College Station, Texas.

Kerksick, CM, Wilborn, CD, Campbell, BI, Roberts, MD, Rasmussen, CJ, Greenwood, M, and Kreider, RB. Early-phase adaptations to a split-body, linear periodization resistance training program in college-aged and middle-aged men. J Strength Cond Res 00(0): 1-10, 2009-An 8-week, split-body, linear periodized resistance training program was completed by college-aged (CA: 18-22 years; n = 24) and middle-aged (MA: 35-50 years; n = 25) men to determine early-phase adaptations in body composition and upper- and lower-body strength. Participants completed 2 upper-body and 2 lower-body resistance training workouts each week. During weeks 1-4, subjects completed 3-6 sets at a 10-repetition maximum (RM) intensity and increased to 8RM for weeks 5-8. The 1RM strength levels were determined on the bench press and leg press, and 30-second Wingate tests were assessed at baseline and after 8 weeks of resistance training. Body composition was assessed using dual-energy X-ray absorptiometry (DXA). For selected data, delta values (post - pre values) were calculated and reported as mean +/- SEM. No changes (p > 0.05) were reported for peak and average Wingate power. Bench press (CA, 3.2 +/- 1.9 kg; MA, 6.2 +/- 3.3 kg; p < 0.001) and leg press (CA, 25.0 +/- 4.4 kg; MA, 18.2 +/- 13.3 kg; p < 0.001) 1RM significantly increased in both groups over time. Lean mass significantly increased over time in both groups (CA, 0.9 +/- 2.4 kg; MA, 1.1 +/- 1.9 kg; p < 0.001). Significant group x time effects were seen for fat mass changes (CA, 0.5 +/- 1.3 kg; MA, -0.5 +/- 1.1 kg; p = 0.01) and % body fat changes (CA, 0.4 +/- 1.4%; MA, -0.7 +/- 1.1%; p = 0.01). These results indicate that performing a split-body, linearly periodized resistance training program for 8 weeks significantly increases bench press 1RM, leg press 1RM, and DXA lean mass in CA and MA men. Furthermore, MA men lost significantly more fat mass and significantly decreased % body fat compared with CA men. A split-body, linearly periodized resistance training program may be used as an effective program to increase strength and lean mass in both young and MA populations.

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