{"id":33,"date":"2008-02-11T09:10:07","date_gmt":"2008-02-11T09:10:07","guid":{"rendered":""},"modified":"2013-11-27T19:16:37","modified_gmt":"2013-11-27T19:16:37","slug":"high-intensity-strength-training-for-better-body-composition","status":"publish","type":"post","link":"https:\/\/thesportjournal.org\/article\/high-intensity-strength-training-for-better-body-composition\/","title":{"rendered":"High Intensity Strength Training For Better Body Composition"},"content":{"rendered":"
Submitted by: Wayne L. Westcott, Ph.D.<\/div>\n

During the past several years we have learned a lot about the effects
\nof strength training and body composition. For example, a carefully controlled
\nstudy at Tufts University showed significant changes in body composition
\nfrom a basic program of strength exercise (Campbell et al. 1994).<\/p>\n

The subjects added three pounds of lean weight, lost four pounds
\nof fat weight, increased their resting metabolic rate by seven percent and
\nincreased their daily energy requirements by 15 percent after 12 weeks of
\nstrength training.<\/p>\n

Research with over 1100 previously sedentary adults revealed similar
\nbody composition improvements from eight weeks of standard strength training
\n(Westcott and Guy 1996). The program participants increased their lean weight
\nby 2.4 pounds and decreased their fat weight by 4.6 pounds.<\/p>\n

Of course, unfit individuals tend to improve their body composition
\nat faster rates than people who are presently doing strength exercise. Many
\npeople want to know if strength training can further enhance body composition
\nin well-conditioned exercisers.<\/p>\n

Previous studies have demonstrated that various high-intensity training
\ntechniques are more effective than standard training protocols for increasing
\nmuscle strength in both beginning and advanced participants (Westcott 1996,
\n1997a, 1997b; Westcott and La Rosa Loud 1997). As shown in Figures 1 and
\n2, slow training produced greater strength gains than standard training for
\nboth beginning and advanced trainees. As illustrated in Figures 3 and 4,
\nbreakdown training resulted in greater strength gains than standard training
\nfor both beginning and advanced exercisers. Likewise, assisted training generated
\ngreater strength gains than standard training for both beginning and advanced
\nsubjects (see Figures 5 and 6).<\/p>\n

We have recently examined the effects of combined high-intensity
\ntraining techniques on body composition changes in well-conditioned participants.
\nThe six-week advanced exercise program included slow training, breakdown
\ntraining, assisted training, and pre-exhaustion training. The 48 subjects
\nadded 2.5 pounds of lean weight and lost 3.3 pounds of fat weight as a result
\nof their training efforts, which represented more improvement than we expected
\nfrom regular strength exercisers.<\/p>\n

We have been pleased with our participants’ positive response to
\nthe combined approach of high-intensity strength training techniques. Our
\nstandard exercise protocol is outlined in Table I.<\/p>\n

We observed that many program participants selected the pre-exhaustion
\ntechnique for their sixth week of high intensity training. Although we do
\nnot have data that show this training method to be better than the others,
\nthere may be some benefit in performing more pre-exhaustion sessions.
\nPsychologically, changing exercises at the point of muscle fatigue may be
\nmore appealing than performing more repetitions of the same movement pattern
\nwith less weight or with manual resistance. Physiologically, performing two
\ndifferent exercises for the target muscle group recruits more muscle fibers
\nwhich may enhance the training stimulus. In addition to more exercises,
\npre-exhaustion programs require more training time and may therefore be the
\nbest high-intensity technique for burning calories.<\/p>\n

Table I: Standard Exercise Protocol<\/p>\n\n\n\n\n\n\n\n\n\n
Week Days <\/strong><\/td>\n\n

\nTraining Technique <\/strong><\/p>\n<\/td>\n

Total Exercises <\/strong><\/td>\n\n

\nTotal Time <\/strong><\/p>\n<\/td>\n<\/tr>\n

1. M & F<\/td>\nBreakdown
\n(10 reps to fatigue
\nplus 3 reps with
\n10-20% less weight)<\/td>\n		\n

\n12<\/p>\n<\/td>\n

\n

\n20 Minutes<\/p>\n<\/td>\n<\/tr>\n

2. M & F<\/td>\nAssisted
\n(10 reps to fatigue
\nplus 3 reps with
\nmanual assistance)<\/td>\n		\n

\n12<\/p>\n<\/td>\n

\n

\n20 Minutes<\/p>\n<\/td>\n<\/tr>\n

3. M & F<\/td>\nSlow Positive
\n(5 reps to fatigue
\nwith 10 seconds lifting
\nand 4 seconds lowering)<\/td>\n		\n

\n12<\/p>\n<\/td>\n

\n

\n20 Minutes<\/p>\n<\/td>\n<\/tr>\n

4. M & F<\/td>\nSlow Negative
\n(5 reps to fatigue
\nwith 4 seconds lifting
\nand 10 seconds lowering)<\/td>\n		\n

\n12<\/p>\n<\/td>\n

\n

\n20 Minutes<\/p>\n<\/td>\n<\/tr>\n

5. M & F<\/td>\nPre-Exhaustion
\n(10 reps to fatigue with
\nfirst exercise plus 5 reps
\nwith second exercise)<\/td>\n		\n

\n16<\/p>\n<\/td>\n

\n

\n25 Minutes<\/p>\n<\/td>\n<\/tr>\n

6. M & F<\/td>\nPersonal Preference
\n(Trainee chooses the
\ntechnique that seemed
\nmost productive)<\/td>\n		\n

\n12-16<\/p>\n<\/td>\n

\n

\n20-25 Minutes<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

As many of our intermediate level strength trainees want to improve
\ntheir body composition, we presently provide high-intensity training programs
\nwith more emphasis on pre-exhaustion techniques (Table II). The results are
\nencouraging, but we try to be cautious about overtraining. Our members seem
\nto respond well to six weeks of high-intensity training followed by six weeks
\nof standard training to maintain their new level of strength and
\nfitness.<\/p>\n

Although we have not previously provided nutritional counseling to
\nour high-intensity training participants, this would undoubtedly be beneficial
\nfor clients who want to lose fat as well as build muscle. A combination of
\nindividualized high-intensity strength exercise and sound dietary guidelines
\nshould produce significant improvements in body composition.<\/p>\n

Table II: High Intensity Training Techniques<\/p>\n\n\n\n\n\n\n\n\n\n
\n

\nBASIC DESCRIPTIONS<\/strong><\/p>\n<\/td>\n<\/tr>\n

\n

\nName<\/p>\n<\/td>\n

\n

\nProcedure<\/p>\n<\/td>\n

\n

\nExample<\/p>\n<\/td>\n

\n

\nComments<\/p>\n<\/td>\n<\/tr>\n

Breakdown Training<\/td>\nPerform about 10 reps
\nto fatigue with standard
\nweightload. Immediately
\nreduce resistance 10-20%
\nand perform about 3
\nmore reps to second
\nlevel of fatigue.<\/td>\n		Complete 10 leg
\nextensions with 150
\nlbs., then 3 more reps
\nwith 120 lbs.<\/td>\n		Change resistance
\nas quickly as possible
\nto maximize the
\ntraining effect.<\/td>\n<\/tr>\n
Assisted Training<\/td>\nPerform about 10 reps
\nto fatigue with standard
\nweightload. Trainer
\nassists with 3 post
\nfatigue reps on lifting
\nphase only.<\/td>\n		Complete 10 leg
\nextensions with 150
\nlbs., then 3 more reps
\n– with manual assistance
\nfrom trainer.<\/td>\n		Assistance is given
\nonly on the positive
\nmuscle action where
\nit is necessary, but not
\non the stronger nega-
\ntive muscle action
\nwhen it’s unnecessary.<\/td>\n<\/tr>\n
Slow Positive Training<\/td>\nPerform about 5 reps
\nto fatigue with 10% less
\nthan standard weight-load,
\ntaking 10 seconds for each
\npositive muscle action and
\n4 seconds for each negative
\nmuscle action.<\/td>\n		Complete 5 leg
\nextensions with
\n135 lbs., counting
\n10 secs up and 4 secs
\ndown for each rep.<\/td>\n		Be sure to breathe
\ncontinuously
\nthroughout
\nevery repetition.<\/td>\n<\/tr>\n
Slow Negative Training<\/td>\nPerform about 5 reps
\nto fatigue with 5% less
\nthan standard weightload,
\ntaking 4 seconds for each
\npositive muscle action
\n10 seconds for each
\nnegative muscle action.<\/td>\n		Complete 5 leg
\nextensions with
\n142.5 lbs., counting
\n4 secs up and 10 secs
\nand down for each rep.<\/td>\n		Use smooth and
\ncontinuous move-
\nments, rather than
\nchoppy stop and
\ngo movements.<\/td>\n<\/tr>\n
Pre-Exhaustion Training<\/td>\nPerform two successive
\nexercises for target muscle
\ngroups, typically a rotary
\nexercise followed immed-
\niately by a linear exercise.
\nUse 10 reps to fatigue in
\nthe first exercise and 5 reps
\nto fatigue in the second.<\/td>\n		Complete 10 leg
\nextensions with
\n150 lbs., then 5 leg
\npresses with 300 lbs.<\/td>\n		Take as little time
\nas possible between
\nthe two successive
\nexercises to maximize
\nthe<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
\n

Table III: Examples of Pre-Exhaustion Exercise Combinations<\/p>\n

1. Leg extension followed by leg press.
\n2. Leg curl followed by leg press.
\n3. Dumbbell lunge followed by barbell squat.
\n4. Dumbbell fly followed by barbell bench press.
\n5. Dumbbell pullover followed by lat pulldown.
\n6. Dumbbell lateral raise followed by dumbbell press.
\n7. Dumbbell curl followed by chin up.
\n8. Dumbbell overhead extension followed by bar dip.<\/p>\n

\n

Wayne L. Westcott, Ph.D., is fitness research director at the South
\nShore YMCA in Quincy, MA. Dr. Westcott has written the Muscular Strength
\nAnd Endurance chapter for the ACE Personal Trainer Manual and has authored
\nseveral textbooks on strength training.<\/em><\/p>\n

\n

References<\/strong><\/p>\n

Campbell, W., M. Crim, V. Young & W. Evans. (1994). Increased
\nenergy requirements and changes in body composition with resistance training
\nin older adults. American Journal of Clinical Nutrition<\/em>, 60:
\n167-175.<\/p>\n

Westcott, W. (1996). Strength training for life: Make your method
\ncount. Nautilus Magazine<\/em>, Spring 5: 2, 3-5.<\/p>\n

Westcott, W. and Guy, J. (1996) A physical evolution: Sedentary adults
\nsee marked improvements in as little as two days a week. IDEA Today <\/em>14:
\n9, 58-65.<\/p>\n

Westcott, W. (1997a). Research: Research on advanced strength training.
\nAmerican Fitness Quarterly<\/em>, 15: 4, 15-18.<\/p>\n

Westcott, W. (1997b). Strength training 201. Fitness Management<\/em>,
\n13:7, 33-35.<\/p>\n

Westcott, W. and La Rosa Loud, R. (1997). A better way to beef up
\nstrength workouts. Perspective<\/em>, 23: 5, 32-34.<\/p>\n","protected":false},"excerpt":{"rendered":"

Submitted by: Wayne L. Westcott, Ph.D.<\/div>\n

\n During the past several years we have learned a lot about the effects
\n of strength training and body composition. For example, a carefully controlled
\n study at Tufts University showed significant changes in body composition
\n from a basic program of strength exercise (Campbell et al. 1994).\n <\/p>\n

\n The subjects added three pounds of lean weight, lost four pounds
\n of fat weight, increased their resting metabolic rate by seven percent and
\n increased their daily energy requirements by 15 percent after 12 weeks of
\n strength training.\n <\/p>\n

\n Research with over 1100 previously sedentary adults revealed similar
\n body composition improvements from eight weeks of standard strength training
\n (Westcott and Guy 1996). The program participants increased their lean weight
\n by 2.4 pounds and decreased their fat weight by 4.6 pounds.\n <\/p>\n

\n Of course, unfit individuals tend to improve their body composition
\n at faster rates than people who are presently doing strength exercise. Many
\n people want to know if strength training can further enhance body composition
\n in well-conditioned exercisers.\n <\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true,"jetpack_social_options":[]},"categories":[295,292,296],"tags":[8,12,23,65],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p4btio-x","jetpack-related-posts":[{"id":2041,"url":"https:\/\/thesportjournal.org\/article\/effects-of-circuit-resistance-training-on-body-composition-and-bone-status-in-young-males\/","url_meta":{"origin":33,"position":0},"title":"Effects of Circuit Resistance Training on Body Composition and Bone Status in Young Males","date":"August 19, 2014","format":false,"excerpt":"Submitted by\u00a0Yilmaz Ucan Dr. Ucan is the chairman of the AIBU Sports Club and is responsible for the university fitness and health center. 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