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

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

Effects of eight weeks of an alleged aromatase inhibiting nutritional supplement 6-OXO (androst-4-ene-3,6,17-trione) on serum hormone profiles and clinical safety markers in resistance-trained, eugonadal males

The purpose of this study was to determine the effects of 6-OXO, a purported nutritional aromatase inhibitor, in a dose dependent manner on body composition, serum hormone levels, and clinical safety markers in resistance trained males. Sixteen males were supplemented with either 300 mg or 600 mg of 6-OXO in a double-blind manner for eight weeks. Blood and urine samples were obtained at weeks 0, 1, 3, 8, and 11 (after a 3-week washout period). Blood samples were analyzed for total testosterone (TT), free testosterone (FT), dihydrotestosterone (DHT), estradiol, estriol, estrone, SHBG, leutinizing hormone (LH), follicle stimulating hormone (FSH), growth hormone (GH), cortisol, FT/estradiol (T/E). Blood and urine were also analyzed for clinical chemistry markers. Data were analyzed with two-way MANOVA. For all of the serum hormones, there were no significant differences between groups (p > 0.05). Compared to baseline, free testosterone underwent overall increases of 90% for 300 mg 6-OXO and 84% for 600 mg, respectively (p < 0.05). DHT underwent significant overall increases (p < 0.05) of 192% and 265% with 300 mg and 600 mg, respectively. T/E increased 53% and 67% for 300 mg and 600 mg 6-OXO, respectively. For estrone, 300 mg produced an overall increase of 22%, whereas 600 mg caused a 52% increase (p < 0.05). Body composition did not change with supplementation (p > 0.05) and clinical safety markers were not adversely affected with ingestion of either supplement dose (p > 0.05). While neither of the 6-OXO dosages appears to have any negative effects on clinical chemistry markers, supplementation at a daily dosage of 300 mg and 600 mg for eight weeks did not completely inhibit aromatase activity, yet significantly increased FT, DHT, and T/E

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

Acute effects of ingesting Java Fit™ energy extreme functional coffee on resting energy expenditure and hemodynamic responses in male and female coffee drinkers

<p>Abstract</p> <p>Background</p> <p>The purpose of this study was to examine the effects of a functional coffee beverage containing additional caffeine, green tea extracts, niacin and garcinia cambogia to regular coffee to determine the effects on resting energy expenditure (REE) and hemodynamic variables.</p> <p>Methods</p> <p>Subjects included five male (26 ± 2.1 y, 97.16 ± 10.05 kg, 183.89 ± 6.60 cm) and five female (28.8 ± 5.3 y, 142.2 ± 12.6 lbs) regular coffee drinkers. Subjects fasted for 10 hours and were assessed for 1 hour prior (PRE) and 3 hours following 1.5 cups of coffee ingestion [JavaFit™ Energy Extreme (JF) ~400 mg total caffeine; Folgers (F) ~200 mg total caffeine] in a double-blind, crossover design. REE, resting heart rate (RHR), and systolic (SBP) and diastolic (DBP) blood pressure was assessed at PRE and 1, 2, and 3-hours post coffee ingestion. Data were analyzed by three-factor repeated measures ANOVA (p < 0.05).</p> <p>Results</p> <p>JF trial resulted in a significant main effect for REE (p < 0.01), SBP (p < 0.01), RER (p < 0.01), and VO₂(p < 0.01) compared to F, with no difference between trials on the RHR and DBP variables. A significant interaction for trial and time point (p < 0.05) was observed for the variable REE. The JF trial resulted in a significant overall mean increase in REE of 14.4% (males = 12.1%, females = 17.9%) over the observation period (p < 0.05), while the F trial produced an overall decrease in REE of 5.7%. SBP was significantly higher in the JF trial; however, there was no significant increase from PRE to 3-hours post.</p> <p>Conclusion</p> <p>Results from this study suggest that JavaFit™ Energy Extreme coffee is more effective than Folgers regular caffeinated coffee at increasing REE in regular coffee drinkers for up to 3 hours following ingestion without any adverse hemodynamic effects.</p