Training and Detraining Effects of the Resistance vs. Endurance Program on Body Composition, Body Size, and Physical Performance in Young Men
Lo MS, Lin LL, Yao WJ, Ma MC.
J Strength Cond Res. 2011 Jul 8
This was an interesting look at the effects of two different training programs and the results after the participants stopped training.
There were three groups - a control group (who did nothing), a resistance training group and an endurance training group that both trained three times per week for 24 weeks. The resistance training group performed a circuit of machine exercises - seated chest press, seated lat pull down, seated shoulder press, seated biceps curl, seated triceps extension, seated leg extension, lying leg curl, seated back extension, seated abdominal curl, and standing calf raise. (WHY? Why do researchers focus on this type of training so much? Are there any GOOD “in the field” practitioners still using single joint fixed axis machines?), and the endurance group performed running (30 mins at 70-85% of max heart rate).
After the training period, both groups improved aerobic fitness and lower body strength.
Upper body strength and lean mass increases were significantly greater in the resistance group than the endurance group.
This is the cool part – both groups were then instructed to stop training for the next 24 weeks (not entirely realistic mind you)
The strength and lean mass of the resistance training group were still greater than the start point after 24 weeks of detraining. The interpretation that we can use is that some of the gains from strength training stay with you a lot longer than endurance gains.
The authors concluded:
“Therefore, resistance training is a better choice than endurance training for young men to stay fit. It is thus plausible to hypothesize that resistance training is also more beneficial than endurance training for long lasting positive muscle adaptations (strength and lean body mass) in young men. Therefore, for coaches and personal trainers who are training young men to gain and maintain strength for specific sports, even after training has stopped or to lose weight, resistance training must be incorporated into their training programs.”
As usual – my question is what results would we see if we used a full body, free-weight program that more illustrates what clients are doing today? In other words a program that didn’t have people sitting or lying down for 9/10 exercises :)
What if we combined resistance training and endurance?
Periodized and progressed?
With a good nutrition program? Targeted Supplementation? Great coaching and social support?
Actually these aren’t really my questions. I know the answers. It’s what we do at Results Fitness. We get better results with our clients than almost any study shows (because we combine so many variables). Obviously if you don’t train at all for six months, you lose some of the gains, regardless of what you did to improve, but certain protocols appear to have longer lasting results than others based on this study.
Take home message: resistance training remains the undisputed king of all exercise. Even if you don’t do it at all for six months, , you still keep some of the benefits that regular resistance training gave you.
–
AC
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