Status : Verified
| Personal Name | Sombiro, Nico Angelo O. |
|---|---|
| Resource Title | Effects of moderate- vs high-load bench press with reduced rest periods on strength and arm circumference of untrained men |
| Date Issued | January 2025 |
| Abstract | The current guidelines on hypertrophy state that the use of moderate loads paired with higher amounts of volume are best for muscle growth. However, this might be a limiting factor for individuals who do not have lots of time to spend doing resistance exercise. The purpose of the present study was to compare the effects of high-load training with shortened rest intervals vs the general hypertrophy guidelines provided by the American College of Sports Medicine on the mid-upper arm circumference (MUAC) and 1RM bench press of beginners. Eight young, healthy male participants were randomly assigned to either a high-load (HL) group that performed 3 sets of ~85% 1RM to failure (n = 4) or a moderate-load (ML) group (n = 4) which performed 3 sets of ~67% 1RM to failure. Training was carried out twice a week with at least 48 hours in between over four weeks. MUAC increased in both HL and ML groups, however, this increase was not significant. No significant differences were also found between groups for MUAC changes. Both HL and ML groups showed significant increases in 1RM bench press, with no significant differences between groups for 1RM changes. These findings suggest that both HL and ML training methods can induce significant strength gains and provide enough stimulus for beginners to grow muscle. |
| Degree Course | Bachelor of Sports Science |
| Language | English |
| Keyword | high-load; rest interval; hypertrophy; mid-upper arm cricumference |
| Material Type | Thesis/Dissertation |
Preliminary Pages
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Category : F - Regular work, i.e., it has no patentable invention or creation, the author does not wish for personal publication, there is no confidential information.
Access Permission : Open Access