Exercise Dosing to Retain Resistance Training Adaptations in Young and Older Adults

Bickel, C. Scott; Cross, James M.; Bamman, Marcas M.

doi:10.1249/mss.0b013e318207c15d

Cited by 158 publications

(184 citation statements)

References 41 publications

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“…Therefore, it is advisable to decrease training volume and/or frequency during the caloric restriction period in order to maintain FFM. Bickel, Cross, & Bammman [24] conducted a study to test the efficacy of two maintenance training prescriptions on muscle mass, muscle fiber size, type distribution, and strength. To this end, the authors recruited 70 adults, who participated in a two-phase exercise trial that consisted of resistance training on 3 days/week for 16 weeks (phase 1), followed by a 32-week period (phase 2) with random assignment to detraining or one of two maintenance prescriptions (reducing the dose to one-third or one-ninth of that during phase 1).…”

Section: Discussionmentioning

confidence: 99%

High Resistance Training Volume and Low Caloric and Protein Intake Are Associated with Detrimental Alterations in Body Composition of an Amateur Bodybuilder Using Anabolic Steroids: A Case Report

Viana

Gentil

Brasileiro

et al. 2017

JFMK

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Many bodybuilders use anabolic androgenic steroids (AAS) to potentiate muscle mass gain as a result of specific resistance training and nutrition. The case we describe hereafter outlines alterations in body composition of an amateur bodybuilder during his pre-competitive period (11 weeks). The Participant was a 28-year old Caucasian male who was aiming to participate in his first bodybuilding competition under the "Men's Physique" category. The Participant self-administered AAS for the whole pre-competitive period, followed a 13 set-meal plan consisting of 10 daily meals interspersed by approximately 2 h, and performed six high-volume resistance-training sessions a week. Body mass and anthropometric variables were measured at the beginning, during and at the end of his pre-competitive period. Dietetic analysis revealed a reduction in protein intake at the 10th (% decrease: −51.3%) and 11th weeks (% decrease: −64.5%) and in calorie intake at the 10th (% decrease: −57.9%) and 11th weeks (% decrease: −59.5%) in comparison to the 1st week. As a result, the Participant reduced both total body mass and fat percentage. However, there was a reduction in absolute fat free mass, despite the use of AAS. Apparently, the combination of excessive volumes of training with inadequate protein consumption was responsible for this outcome.

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Section: Discussionmentioning

confidence: 99%

High Resistance Training Volume and Low Caloric and Protein Intake Are Associated with Detrimental Alterations in Body Composition of an Amateur Bodybuilder Using Anabolic Steroids: A Case Report

Viana

Gentil

Brasileiro

et al. 2017

JFMK

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“…16 This notion may even be more applicable to older individuals whose hypertrophic adaptations are compromised compared to young adults. 17,18 Furthermore, Degens 19 has concluded that strength and lean mass increase at a disproportionate rate in elderly people. Nevertheless, older adults are capable of increasing muscle mass and counteracting sarcopenia with resistance training, but they may require longer (>12e16 weeks) training.…”

Section: Discussionmentioning

confidence: 99%

Effect of resistance training frequency on physiological adaptations in older adults

Murlasits

Reed

Wells

2012

Journal of Exercise Science & Fitness

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Resistance training is an effective way to achieve optimal gains in muscle mass and strength and has also been well documented in attenuating various forms of skeletal muscle wasting (e.g., sarcopenia). Moreover, it has been demonstrated that with appropriate training, older adults can reverse strength and muscle mass deficits to younger levels. To attain maximal benefits, careful manipulation of training variables, such as intensity, volume and frequency, is required. Although training intensity and training volume have been extensively studied, there is only scarce information available on the adaptive responses to frequency manipulations in older populations. Thus, we compared the effects of shortterm (8 weeks) resistance training programs performed either 2 days/week (n ¼ 15, 7 males, 8 females) or 3 days/week (n ¼ 14, 4 males, 10 females) on muscle mass, upper-and lower-body strength and functional abilities in individuals aged > 60 years. Chest press strength increased in both the 2 times/week and 3 times/week groups over the 8-week training period by 20.84% and 20.18%, respectively. Lower-body (leg press) strength also showed improvements in both groups: 22.34% in the 2 times/week group and 28.12% in the 3 times/week group. There was a slight, but nevertheless significant gain of lean body mass from pre-to post-training (2.4% and 1.9% for the 2 days and 3 days groups, respectively). However, functional performance remained unchanged in the groups. We found that short-term resistance training 2 times/week or 3 times/week elicited comparable muscle strength and lean body mass adaptations in older adults.

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“…This is because participation in physical activity and sport at both the recreational and competitive levels contributes to health-enhancing physiological adaptations, even among octogenarians (Bickel, Cross, & Bamman, 2011;Stessman, Hammerman-Rozenberg, Cohen, Ein-Mor, & Jacobs, 2009). From a public health perspective it is important to have more people physically active and independent because while life expectancies in most countries are increasing, disability-free years are not keeping pace (Australian Bureau of Statistics, 2002;Baker, Gupta, & Kelly, 2000).…”

Section: Introductionmentioning

confidence: 99%

Aging has greater impact on anaerobic versus aerobic power in trained masters athletes

Gent

Norton

2013

Journal of Sports Sciences

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This study measured the relative rates of change of the three human energy systems across a 30-year age range. A cross-section of highly trained masters cyclists (n = 156 males and 17 females; 35-64 years) were tested for maximal cycling performance. There were 50 (29%) track sprint cyclists and the remaining (71%) were predominantly road cycling specialists. A 10 s peak power test measured anaerobic power, a 30 s test measured anaerobic capacity, and a progressive test to volitional fatigue was used to determine peak aerobic power. Participants' exercise patterns were recorded using a physical activity recall questionnaire. Linear regression showed significant changes in anaerobic performance with aging. Peak anaerobic power (W · kg⁻¹) declined at a rate (mean ± SEE) of 8.1 ± 4.1% per decade (P < 0.0001) and anaerobic capacity (kJ · kg⁻¹) declined at 8.0 ± 3.3% per decade (P < 0.0001). Peak aerobic power [W · kg⁻¹] did not change significantly with age [-1.8 ± 1.5% per decade (P = 0.218)]. This cross-sectional study showed performance of the two anaerobic energy systems declined significantly across the age spectrum with no change in aerobic capacity.

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Exercise Dosing to Retain Resistance Training Adaptations in Young and Older Adults

Abstract: We conclude that older adults require a higher dose of weekly loading than the young to maintain myofiber hypertrophy attained during a progressive RT program, yet gains in specific strength among older adults were well preserved and remained at or above levels of the untrained young.

Cited by 158 publications

References 41 publications

High Resistance Training Volume and Low Caloric and Protein Intake Are Associated with Detrimental Alterations in Body Composition of an Amateur Bodybuilder Using Anabolic Steroids: A Case Report

High Resistance Training Volume and Low Caloric and Protein Intake Are Associated with Detrimental Alterations in Body Composition of an Amateur Bodybuilder Using Anabolic Steroids: A Case Report

Effect of resistance training frequency on physiological adaptations in older adults

Aging has greater impact on anaerobic versus aerobic power in trained masters athletes

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