Journal of the International Society of Sports Nutrition. 3(2): 12-18, 2006. (www.sportsnutritionsociety.org)
14
Table 1. 12-week Resistance Training Program
Days 1/3
Weeks 1 4
(Sets x Reps)
Weeks 5 8
(Sets x Reps)
Weeks 9 12
(Sets x Reps)
Power Clean
-
4 x 4 -6
5 x 3 5
Bench Press
4 x 8 10
4 x 6 - 8
5 x 4 6
Incline Bench press
3 x 8 10
3 x 6 - 8
4 x 4 6
Incline Fly
3 x 8 10
3 x 6 8
-
Hang Pulls (Clean grip)
4 x 6 8
-
-
Push Press
-
4 x 4 6
5 x 3 5
High Pulls (Snatch grip)
-
3 x 4 - 6
4 x 3 5
Seated Shoulder Press
4 x 8 10
-
-
Power dumbbell Shrugs
3 x 6 8
-
-
Dumbbell Front Raise
-
3 x 6 - 8
-
Lateral Raises
3 x 8 10
-
-
Triceps Pushdowns
3 x 8 10
3 x 6 8
-
Triceps Dumbbell Extensions
3 x 8 10
3 x 6 - 8
4 x 6 8
Trunk and Abdominal Routine
2 x 10
3 x 10
4 x 10
Days 2/4
Squat
4 x 8 10
4 x 6 8
5 x 4 6
Power snatch
-
-
4 x 3 - 5
Dead Lift
4 x 8 10
3 x 6 - 8
4 x 4 6
Leg Extensions
3 x 8 10
-
-
Leg Curls
3 x 8 10
3 x 6 8
3 x 6 8
Standing Calf Raises
3 x 8 10
3 x 6 8
3 x 6 8
Lat Pulldown
4 x 8 10
4 x 6 8
4 x 4 6
Seated Row
4 x 8 10
4 x 6 8
4 x 4 6
Hammer Curls
3 x 8 10
3 x 6 8
4 x 6 - 8
Dumbbell Biceps Curls
3 x 8 10
3 x 6 8
-
Trunk and Abdominal Routine
2 x 10
3 x 10
4 x 10
All exercises performed to a repetition maximum range
Body Composition. Body composition was deter-
mined using whole body-dual energy x-ray
absorptiometry (DEXA) scans (Prodigy
TM; Lunar
Corporation, Madison, WI). Total body estimates
of percent fat, bone mineral density and bodily
content of bone, fat and non-bone lean tissue was
determined using company's recommended
procedures and supplied algorithms. All measures
were performed by the same technician. Quality
assurance was assessed by daily calibrations and was
performed prior to all scans using a calibration block
provided by the manufacturer.
Strength Measures. During each testing session
subjects performed a one-repetition maximum (1-
RM) strength test on the squat and bench press
exercises. Each subject performed a warm-up set
using a resistance that was approximately 40-60% of
his perceived maximum, and then performed three to
four subsequent attempts to determine the 1-RM. A
3 5 minute rest period was provided between each
lift.
Statistical Analysis. Statistical evaluation of the data
was accomplished by a repeated measures analysis of
variance. In the event of a significant F- ratio, LSD
post-hoc tests were used for pairwise comparisons.
In addition,
comparisons between groups were
analyzed with independent student's t-tests. Pearson
product-moment correlation was used to examine
selected bivariate correlations. A criterion alpha
level of p
0.05 was used to determine statistical
significance. All data are reported as mean
± SD.
Jo
Journal of the International Society of Sports Nutrition©. A National Library of Congress Indexed Journal. ISSN # 1550-2783
f the International Society of Sports Nutrition©. A National Library of Congress Indexed Journal. ISSN # 1550-2783
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