A Comparison of Adaptations via Either a Linear Periodization or an Undulating Periodization Model of Weight Training

BACKGROUND: Resistance training has been proven to have a positive impact on parameters such as muscular strength, hypertrophy and endurance. Periodization is a progressive mode of training that has been shown to illicit greater results than programs that stay consistent throughout. The two prime modes of periodization are linear (LP), which progresses from high volume/low intensity to low volume/high intensity, and undulating (UP) which follows an oscillating volume/intensity design. The purpose of this study was to compare the effects of a 12 week linear program to those from an undulating program on strength and body composition when both programs reflect the entire NSCA repetition continuum. METHODS: 10 resistance trained men were matched according to weight-relative strength and randomly assigned to either a linear (N=4, 21 ± 2.5 yrs, 69.08 ± 0.69in, 1178.13 ± 19.5 lbs, 16.9 ± 5.2 %BF) or undulating (N=6, 20 ± 1.7 yrs, 70.27 ± 2.13 in, 180.17 ± 23.98 lbs, 13.67 ± 2.94 %BF) periodization program. Subjects participated in 3 days per week of supervised total body resistance training with repetitions and intensities reflecting the entire NSCA repetition continuum. At 0, 4, 8 and 12-weeks, subjects were tested on body composition via dual energy x-ray absorptiometry, 1RM strength, muscular endurance, vertical jump and anaerobic capacity. Statistical analyses utilized a two-way ANOVA with repeated measures for all criterion variables (p ≤ 0.05). Data are presented as mean ± SD changes from baseline values. RESULTS: Significant main effects for time (p \u3c 0.05) were observed on bench press (LP: 15.03 ± 8.02 lb; UP: 26.10 ± 5.05 lb), leg press (LP:161.07 ± 14.10 lb ; UP: 164.03 ± 55.20 lb), and Wingate peak power (LP: 148.21 ± 78.05 W; UP: 143.22 ± 137.04 W). However, no significant interactions were observed between groups on any of these parameters. Also, no significant group or time effects for time or differences between groups were observed in the measures of percent body fat, lean muscle mass, or vertical jump. CONCLUSION: Both undulating and linear periodization models of resistance training that reflect the entire repetition continuum can bring forth highly significant changes in strength and peak anaerobic power. However, despite the fact that the undulating method resulted in a 43% greater increase in upper body strength, there is no significant difference in the magnitude of the training adaptations that stem from the two methods over 12 weeks

Comparison of Aerobic Training Methods on V02 Max, Body Composition and Anaerobic Power.

Recent research has utilized intensity as a primary means to define training methods for improving aerobic capacity (VO2 max). Alternative ways of classifying training techniques must be examined to elucidate optimal practices for aerobic capacity enhancement. PURPOSE: To investigate the potential impact of various aerobic training methods on V02, body composition and anaerobic power. METHODS: Thirty-four healthy male & female subjects (18-30yrs) participated in an equated volume supervised running workout for six weeks utilizing two alternate training methods. Group one (N = 17, 21 ± 3 yr) participated in Interval Training Distance (ITD) and group two (N = 17, 21 ± 3 yr) participated in Long Slow Distance (LSD). All subjects participated in a familiarity session (FAM), a Pre-Test (T1) and a Post-Test (T2) . Each testing session consisted of a V02 Max, a 30 second Wingate and body composition assessment. Data were analyzed by a two-way ANOVA with repeated measures. Significance was set at p \u3c 0.05 and adopted throughout. RESULTS: The ITD and LSD groups experienced significant increases (p \u3c 0 .001) in VO2 max, with 9.05% (4.19 ± 4.15 ml/kg/min) and 3.18% (1.39 ± 3.67 ml/kg/min) increases respectively. A significant interaction (p \u3c 0.05) in VO2 max occurred between groups, as the ITD group displayed a 302% greater increase when compared to the LSD group. Body fat percentage significantly decreased (p \u3c 0.01) in the ITD (1.08 ± 1.90%) and LSD (1.55 ± 3.21%) groups, while a significant reduction (p \u3c 0.05) in total body weight was also observed. CONCLUSION: The findings of this study suggest that the ITD training method has a greater impact on aerobic capacity than LSD training method. However, both ITD and LSD training methods had a significant impact on aerobic capacity, body weight, and body composition

The Effects of Pre- and Post-Exercise Whey vs. Casein Protein Consumption on Body Composition and Performance Measures in Collegiate Female Athletes

Two of the most popular forms of protein on the market are whey and casein. Both proteins are derived from milk however the two differ concerning their absorption in the body. This difference between whey and casein proteins could affect the response seen in conjunction with training. PURPOSE: To investigate the potential effects of two types of protein ingestion in conjunction with a controlled resistance training program utilizing college female basketball players. METHODS: 16 NCAA Division III female basketball players were matched according to weight and double-blind randomly assigned to consume 24 grams whey protein (WP) (N = 8, 20 ± 1.9 years, 158 ± 27.3 cm, 66 ± 4.9 kg, 27 ± 4.9 %BF) or 24 grams casein protein (CP) (N = 8, 21 ± 2.8 years, 153 ± 2.9 cm, 68 ± 2.9 kg, 25 ± 5.7 %BF) pre- and post-exercise for eight weeks. Subjects participated in a supervised 4-day per week undulating periodized training program. At 0, 4, and 8 weeks, subjects underwent DEXA body composition analysis. At 0 and 8 weeks subjects underwent 1RM strength, muscle endurance, vertical jump, 5-10-5 and broad jump testing sessions. Data analysis using repeated measures ANOVA are presented as mean ± SD changes from baseline after 60 days. RESULTS: No significant group x time interaction effects were observed among groups in changes in any variable (p \u3e 0.05). A significant time effect was observed for body fat (WP: -2 ± 1.1 %BF; CP: -1 ± 1.6 %BF, p \u3c 0.001), lean mass (WP: 1.5 ± 1 kg; CP: 1.4 ± 1 kg, p \u3c 0.001), fat mass (WP: -1.3 ± 1.2 kg; CP: -0.6 ± 1.4 kg, p \u3c 0.001), leg press 1RM (WP: 88.7 ± 43.9 kg; CP: 90 ± 48.5 kg, p \u3c 0.001), bench press 1RM (WP: 7.5 ± 4.6 kg; CP: 4.3 ±4.5 kg, p = 0.01), vertical jump (WP: 1.6 ± 0.74 in; CP: 1.4 ± 3 in, p \u3c 0.001), 5-10-5 (WP: -0.3 ± 0.2 sec; CP: -0.09 ± 0.42 sec, p \u3c 0.001), and broad jump (WP: 4.1 ± 2.6 in; CP: 5.1 ± 2.8 in, p \u3c 0.001). CONCLUSION: The combination of a controlled undulating resistance training program with pre- and post-exercise protein supplementation is capable of inducing significant changes in performance and body composition. There does not appear to be a difference in the performance enhancing effects of whey versus casein proteins

The Effects of an Energy Increasing Supplement on Markers of V02 max, Body Composition, and Anaerobic Power

Research suggests that energy increasing supplement ingestion prior to prolonged aerobic exercise (\u3e60minutes) can improve aerobic capacity (VO2 Max). Energy increasing supplements affect on reduced aerobic training periods (\u3c60\u3eminutes) lack definitive empirical evidence. PURPOSE: To investigate the potential impact of an energy increasing supplement on aerobic training, body composition and anaerobic power. METHODS: Thirty-three healthy male and female subjects (18-30yrs) participated in an equated volume supervised running workout for six weeks utilizing long slow distance. Group one (N = 17, 21 ± 3 yr) participated in long slow distance training as a Placebo group void of any dietary instructions or interventions. Group two (N = 16, 21 ± 3 yr) participated in long slow distance training and was provided with a GU Energy Gel packet and 8 oz. of water fifteen minutes prior to the workout. All subjects participated in a familiarity session (FAM), a Pre-Test (T1) and a Post-Test (T2). Each testing session consisted of a V02 Max, a 30 second Wingate and body composition assessment. Data were analyzed by a two-way ANOVA with repeated measures. Significance was set at p \u3c 0.05 and adopted throughout. RESULTS: The GU and Placebo groups experienced significant increases (p \u3c 0.001), in VO2 max, with 9.71% (4.06 ± 2.68 ml/kg/min) and 2.81% (1.26 ± 2.25 ml/kg/min) increases respectively. A significant interaction (p \u3c 0.005) in VO2 max occurred between groups, as the GU group displayed a 322% greater increase when compared to the Placebo group. Body fat percentage significantly decreased (p \u3c 0.05) in the GU (0.76 ± 2.47%) and Placebo (1.55 ± 3.21%) groups without a significant reduction in total body weight at a p \u3c 0.05 significant level. No change was observed in Wingate peak or mean power (p \u3c 0.05). CONCLUSION: The findings of this study suggest GU Energy Gel supplementation has a more profound impact on aerobic capacity when compared to a Placebo under identical training protocols. However, both GU Energy Gel and Placebo supplementation had a significant effect on aerobic capacity and body fat percentage

The Impact of Differing Types of Physical Activity on Weight Loss, Strength, VO2 max, and the Various Metabolic Hormones.

PURPOSE: The purpose of this investigate the impact of differing types of physical activity on weight loss, strength, VO2 max, and various metabolic hormones. METHODS: Eleven sedentary and overweight male/females participated in this study and were randomly assigned to one of two exercise groups: aerobic training (A) (N = 4, 40 ± 8.7 yrs 165 ± 8.3cm, 89 ± 16 kg), or aerobic training plus resistance training (ART) (N = 7, 43 ± 10 yrs, 171 ± 8.7 cm, 91 ± 12 kg). Training protocols for the two exercise groups consisted of 30 min of aerobic exercise five days per week at 60-70% of heart rate max and 30 minutes of aerobic exercise three days per week at 60-70% of heart rate max plus two days of moderate intensity resistance exercise per week for the (A) and (ART) groups, respectively. Baseline testing consisted of weight, hip, and waist measurements, and body composition analysis using bioelectrical impedance. Participants donated approximately 20 ml of fasting blood for the analysis of clinical chemistry profiles, WBC counts, and the hormones insulin, leptin, and cortisol. Following these assessments, VO2 max, upper-body strength, and lower-body strength was established using standard procedures. All baseline assessments were repeated at 4 and 8 weeks of the study. Statistical analyses utilized a two-way ANOVA with repeated measures for all criterion variables (p\u3c0.05). RESULTS: A significant (p \u3c 0.05) increase in upper and lower body strength was observed in both A and ART groups, however there was no significant difference between groups. A significant group x time interaction (p \u3c 0.05) was observed for body weight (ART: -1.5 ± 0.3 lbs; A: 3 ± 0.5 lbs). No significant (p \u3e 0.05) main effects for group or time were observed for the criterion variables body fat, VO2 max, and the hormones insulin, leptin, and cortisol. Furthermore, neither protocol had a significant impact on body fat or VO2 max. CONCLUSIONS: It can be concluded that aerobic exercise coupled with resistance training for 8 weeks yielded greater results in weight loss than aerobic training alone. No marked changes were noted on the affects of any type of exercise regiment on body composition, VO2 max, or the hormones leptin, insulin, and cortisol over the 8-week study

Body composition changes associated with fasted versus non-fasted aerobic exercise

It has been hypothesized that performing aerobic exercise after an overnight fast accelerates the loss of body fat. The purpose of this study was to investigate changes in fat mass and fat-free mass following four weeks of volume-equated fasted versus fed aerobic exercise in young women adhering to a hypocaloric diet. Twenty healthy young female volunteers were randomly assigned to 1 of 2 experimental groups: a fasted training (FASTED) group that performed exercise after an overnight fast (n = 10) or a post-prandial training (FED) group that consumed a meal prior to exercise (n = 10). Training consisted of 1 hour of steady-state aerobic exercise performed 3 days per week. Subjects were provided with customized dietary plans designed to induce a caloric deficit. Nutritional counseling was provided throughout the study period to help ensure dietary adherence and self-reported food intake was monitored on a regular basis. A meal replacement shake was provided either immediately prior to exercise for the FED group or immediately following exercise for the FASTED group, with this nutritional provision carried out under the supervision of a research assistant. Both groups showed a significant loss of weight (P = 0.0005) and fat mass (P = 0.02) from baseline, but no significant between-group differences were noted in any outcome measure. These findings indicate that body composition changes associated with aerobic exercise in conjunction with a hypocaloric diet are similar regardless whether or not an individual is fasted prior to training

The Effects of a Proprietary Fenugreek Extract on Strength & Body Composition

Fenugreek extract has been marketed in dozens of dietary products as having performance enhancing potential for resistance trained athletes. PURPOSE: The purpose of this study was to investigate the potential performance enhancing effects of a proprietary fenugreek extract in conjunction with a controlled resistance training program. METHODS: Thirty resistance trained male subjects were matched according to fat free mass and randomly assigned to ingest in a double-blind manner capsules containing 500mg of a placebo or fenugreek (Trigonella Foenun greacum) once per day for 8-weeks (Active: N = 17, 21 ± 2.8 yrs, 178 ± 5.8 cm, 85 ± 9.6 kg, 18.8 ± 4.8 BF%; Placebo: N = 13, 21 ± 3 yrs, 180 ± 6.4 cm, 84 ± 15 kg, 18.3 ± 6.8 BF%). Subjects were instructed to participate in a periodized 4-day per week resistance-training program split into two upper and two lower extremity workouts per week for a total of 8-weeks. Body composition was analyzed using hydrodensiometry and strength tests involved performing a one repetition max (1RM) on the isotonic bench press and leg press. Statistical analyses utilized a two-way ANOVA with repeated measures for all criterion variables (p \u3c 0.05). RESULTS: A significant (p \u3c 0.05) group x time interaction for body composition was observed indicating the Active (-1.8 ± 0.5 BF%) group decreased body fat percentage in comparison to Placebo (-0.05 ± 0.3 BF%) over the 8-week investigation period. In addition, there was a significant (p \u3c 0.05) main effect for time over the eight week period in lean muscle mass (Active: 2.4 ± 0.1 kg; Placebo: 1.0 ± 0.1 kg). No significant effects for group or time were observed for upper or lower body strength (p \u3e 0.05). CONCLUSION: In addition to a controlled resistance training program fenugreek had a significant impact on body composition in comparison to placebo. This study was funded by Indus Biotech

Agreement Between Body Mass Index and Percent Body Fat in Resistance Trained Men and Women

National health organizations report on the prevalence of obesity utilizing statistics based upon Body Mass Index (BMI), a noninvasive, anthropometric measurement used for weight classification. Though the limitations of the BMI formula are well known, it is still commonly used in clinical settings due to the ease of calculation using only weight and height (kg/m2). Dual-Energy X-Ray Absorptiometry (DXA) is a criterion method for body composition estimation. PURPOSE: The purpose of this analysis was to assess the agreement between BMI classification and measured percent body fat (PBF) via DXA in a resistance-trained (RT) population. METHODS: DXA scans of resistance-trained male and female volunteers were included in this secondary analysis. Participants were divided into BMI classification and PBF levels as defined by the American College of Sports Medicine (ACSM). These categories were collapsed further into “obese” versus “not obese” cases according to BMI and then “obese” versus “not obese” cases according to PBF. Finally, agreement was measured using Chi-square goodness-of-fit. For analysis, BMI classification was used to determine the number of expected cases and PBF level was used to determine the number of observed cases. The analysis was repeated with categories collapsed into “overweight or obese” versus “not overweight or obese” cases for both BMI and PBF. RESULTS: Male (n = 237; age: 27.7 ± 10.7y; BMI: 29.6 ± 5.6; PBF: 20.9 ± 8.4%) and female (n=95; age: 25.2 ± 8.6y; BMI: 26.2 ± 5.6; PBF: 29.7 ± 8.3%) participants were distributed into collapsed BMI categories by sex and PBF categories by sex. Chi-square goodness-of-fit analysis revealed statistical significance between BMI and PBF in both obese versus not obese cases (males: χ2= 138.7, p\u3c.001; females: χ2 = 22.2, p\u3c.001) and overweight or obese versus not overweight or obese cases (males: χ2= 60, p\u3c.001; females: χ2 = 12.2; p\u3c.001). In males, BMI overestimated overweight and obese cases. Conversely, BMI underestimated overweight and obese cases in females. CONCLUSION: These data indicate that alternative methods for classification should be developed to accurately assess body composition of resistance-trained individuals. Moreover, because RT females classified in a normal weight category may be at risk for normal weight obesity, further emphasis should be placed upon increasing lean muscle mass in active females