Effects of Different Volumes of Resistance Training

Effects of Different Volumes of Resistance Training on Body Composition, Peak Power, and Muscle Thickness in Untrained Healthy Women

This study explores the effects of varying volumes of resistance training on body composition, strength, peak power, and muscle thickness in untrained women over eight weeks. A randomized controlled trial involving 45 female college students assessed the outcomes across three groups: low-volume training (LVT) with three weekly sessions, moderate-volume training (MVT) with four weekly sessions, and high-volume training (HVT) with five weekly sessions. Participants were untrained, aged 18-65, and free from cardiovascular diseases or performance-enhancing drugs.

The hypothesis suggested that moderate volume training would yield optimal muscle development, considering the potential non-linear dose-response relationship where excessive training might be detrimental. Measurements included body composition, muscle thickness, and peak power through a force platform during vertical jumps.

Data analysis focused on changes in muscle thickness, strength, and body composition, with statistical significance set at p < 0.05. The study aimed to provide insights into how different training volumes affect physiological adaptations in untrained women, potentially guiding fitness regimen optimizations for similar populations.

Study Overview

• Status: Completed
• Conditions: Healthy
• Intervention / Treatment: Other: Resistance exercise-LVT; Other: Resistance exercise-MVT; Other: Resistance exercise-HVT

Detailed Description

The study aimed to investigate the effect of different resistance training volume (low-, moderate, and high) on body composition, maximal strength, peak power, and muscle thickness in untrained women over eight weeks. The study is a three-arm, randomized controlled trial, 45 female college students participated, fit the specific inclusion criteria like age between 18-65 and being untrained. Exclusion criteria included the use of performance-enhancing drugs or recent resistance training.

Participants were randomly assigned to one of three groups: low-volume training (LVT) with three sessions weekly, moderate-volume training (MVT) with four sessions weekly, and high-volume training (HVT) with five sessions weekly. Each session comprised 12 exercises. Split split-strength training method was applied. After participants' 1RM maximums were determined, training loads were calculated separately for each participant. All workouts were conducted by certified trainers to ensure they were performed in the correct training format. Each training session lasted approximately 60 minutes. The weekly training loads of all participants were increased by 5%. In the LVT group, 3 sets of 8-12 repetitions of: between sets interval: 120 seconds (3 days/wk), in the MVT group, 3 sets of 8-12 repetitions of: between sets interval: 120 seconds (4 days/wk), in the HVT group, 3 sets of 8-12 repetitions of: between sets interval: 120 seconds exercises (5 days/wk) were performed.

Results and data analysis involved anthropometric measurements, muscle thickness via ultrasound, and peak power from the vertical jump test. Statistical significance was set at p < 0.05, and effect sizes were calculated with Partial Eta Squared values.

• Study Type: Interventional
• Enrollment (Actual): 15
• Phase: Not Applicable

Contacts and Locations

Study Locations

• Saudi Arabia
  • Riyadh, Saudi Arabia, 11671
    • Princess Nourah Bint Abdulrahman University

Participation Criteria

Eligibility Criteria

• Ages Eligible for Study: Adult; Older Adult
• Accepts Healthy Volunteers: Yes

Description

Inclusion Criteria:

• Adult women between ages of 18 -65 years old
• Able to walk independently
• Free of any history of cardiovascular disease
• Untrained (less than 150 min of PA/week)

Exclusion Criteria:

• Intake of performance-enhancing drugs, anabolic steroids
• Any history of injury, or physiological or physical limitations that could affect the ability to perform training and physical testing in the last year.
• Those who had been RT for more than 2 months in the previous 6 months were excluded.

Study Plan

How is the study designed?

Design Details

• Primary Purpose: Treatment
• Allocation: Randomized
• Interventional Model: Parallel Assignment
• Masking: Single

Number of Arms

3

Arms and Interventions

Participant Group / Arm	Intervention / Treatment
Experimental: low volume (LVT) resistance training; 3 sessions of 12 exercises per week for 8 weeks . Split-strength training method will be applied. After participants' 1RM maximums were determined, training loads were calculated separately for each participant. All workouts will be conducted by certified trainers to ensure they are performed in the correct training format. Each training session lasted approximately 60 minutes. The weekly training loads of all participants will be increased by 5%. In the MVT group, 3 sets of 8-12 repetitions: between sets intervals: of 120 seconds will be performed.	Other: Resistance exercise-LVT; (low volume training - 3 sessions of 12 exercises per week)
Active Comparator: moderate volume (MVT) resistance training; 4 sessions of 12 exercises per week for 8 weeks . Split-strength training method will be applied. After participants' 1RM maximums were determined, training loads were calculated separately for each participant. All workouts will be conducted by certified trainers to ensure they are performed in the correct training format. Each training session lasted approximately 60 minutes. The weekly training loads of all participants will be increased by 5%. In the MVT group, 3 sets of 8-12 repetitions: between sets intervals: of 120 seconds will be performed.	Other: Resistance exercise-MVT; (moderate volume training - 4 sessions of 12 exercises per week)
Active Comparator: high volume (HVT) resistance training; 5 sessions of 12 exercises per week for 8 weeks . Split-strength training method will be applied. After participants' 1RM maximums were determined, training loads were calculated separately for each participant. All workouts will be conducted by certified trainers to ensure they are performed in the correct training format. Each training session lasted approximately 60 minutes. The weekly training loads of all participants will be increased by 5%. In the MVT group, 3 sets of 8-12 repetitions: between sets intervals: of 120 seconds will be performed.	Other: Resistance exercise-HVT; (high volume training - 5 sessions of 12 exercises per week)

What is the study measuring?

Primary Outcome Measures

Outcome Measure	Measure Description	Time Frame
Anthropometric measurements	Bio-impedance body composition analysis system	at baseline and end of 8 week
Muscle thickness measurements	A portable ultrasound scanner will be used to determine muscle thickness. At one location, muscle thickness will be measured: Between the greater trochanter and the lateral epicondyle of the thigh, the thickness of the quadriceps femoris (Vastus lateralis) will be measured at 50%. Ultrasound tests will be done at the start of the study and 8 weeks later, by a researcher blinded to the interventions. All tests were performed in the morning when participants are fasting.	at baseline and end of 8 week
Countermovement Jump (CMJ)	Countermovement Jump (CMJ) values of all participants will be measured. Peak muscle power measures in watts (W) using the Accupeak power2.0 portable force platform system . The measurement frequency of the device was set to 500 Hz. Participants will undrergo a 10-minute warm-up program before completing a CMJ. Participants will be asked to begin a downward movement and jump as high as possible after hearing a tone from the computer.	at baseline and end of 8 week
Body height measurements	A stadiometer is attached to the wall. It has a sliding horizontal headpiece that's adjusted to rest on top of your head. The measurement of height will be conducted using a Mesilife portable stadiometer.	at baseline and end of 8 week

Collaborators and Investigators

• Sponsor: Princess Nourah Bint Abdulrahman University
• Collaborators: Kırıkkale University
• Investigators: Principal Investigator: Dondu Ugurlu, Phd, dondusimsek@kku.edu.tr

Study record dates

Study Major Dates

• Study Start (Actual): November 11, 2021
• Primary Completion (Actual): December 11, 2023
• Study Completion (Actual): January 11, 2024

Study Registration Dates

• First Submitted: June 1, 2024
• First Submitted That Met QC Criteria: June 5, 2024
• First Posted (Actual): June 10, 2024

Study Record Updates

• Last Update Posted (Actual): June 14, 2024
• Last Update Submitted That Met QC Criteria: June 12, 2024
• Last Verified: June 1, 2024

More Information

Terms related to this study

• Keywords: Strength training; muscle growth
• Other Study ID Numbers: 2021.11.07

Plan for Individual participant data (IPD)

• Plan to Share Individual Participant Data (IPD)?: NO

Drug and device information, study documents

• Studies a U.S. FDA-regulated drug product: No
• Studies a U.S. FDA-regulated device product: No