Muscle Strength

Periodized training programs seem to augment muscle performance (i.e.,
hypertrophy, strength and muscle endurance), however, optimal repetition ranges to
achieve these adaptations are unclear. Thus, the purpose was to compare high and low
repetition daily undulating periodization (DUP) models, with equal volume on
performance. Eleven trained, college-aged males were counterbalanced into high (DUPHR) or low (DUP-LR) repetition groups. Subjects performed the squat and bench press 3X/wk. for 8wks. Outcome measures included one-repetition maximum (1RM) bench press, squat, and total strength (TS=squat+bench press), and muscle thickness (MT). 1RM strength increased with no difference between groups. Both groups increased total chest and total body MT (p<0.05); but only DUP-HR increased thigh MT (p<0.05). Effect sizes showed meaningful differences in strength favoring DUP-LR for bench press-1.48 and TS-0.89. Our findings indicate with equal volume, there may be meaningful differences in strength that are repetition-dependent, and varying responses to MT across different muscle groups.

This study examined the effects of using one or three sets of assisted pull-ups on the GravitronRTM 2000 AT unit by StairMaster RTM to increase upper body strength in adolescents. Fifty-four students participated in the study consisting of three upper body strength tests: pull-ups, flexed-arm hang, and push-ups. Forty-two subjects engaged in a 12-week training protocol on the GravitronRTM performing either one set (T1, N = 21), or 3 sets (T3, N = 21). Statistical analysis supported a significant improvement in strength (p < 0.05) as assessed by the number of pull-ups completed for the T3 group. All other test results revealed nonsignificant changes. This type of training did not significantly increase the passing rate on the President's Council on Physical Fitness and Sports standards for strength or endurance. In conclusion, upper body strength was improved with 3 sets of assisted pull-up training after 12 weeks of training as shown by an increase in number of pull-ups performed.