Date of Award
Master of Science (MS)
Health, Physical Education and Recreation
Dr. Kris Berg
The purpose of the current study was to examine the effects of four different resistance training protocols associated with periodization of resistance training on the biological signals that are associated with exercise regimens to increase muscle hypertrophy. A secondary purpose was to compare the ratings of perceived exertion (RPE) in the four weight training regimens.
A total of eight male resistance trainers within the ages of 23-35 served as subjects for this study. On the first visit all had a baseline blood assay drawn to measure human growth hormone (hGH) and testosterone (T) and their 5 repetition maximum (RM) strength assessed using the squat, bench press, and lat pull-down machine. On subsequent visits subjects completed four workouts, each of which incorporated a warm up set followed by three sets of each of the above lifts. Each workout also integrated a 5 or 10 RM and/or a 1 or 3 min interset rest period. For each workout pre, middle, and post blood lactate content (BLC) was assessed along with a post workout blood assay to measure levels ofhGH and testosterone T. Middle and post RPE was also measured both locally (in the muscle group just worked) and globally (the entire body). A 2x2 repeated measures factorial analysis of variance (ANOVA) incorporating load and duration of the interset rest period was used for every measure of each dependent variable.
The results demonstrated that workouts which incorporated 10 RM per set produced significantly greater levels of BLC, hGH, T, and RPE values than 5 RM workouts (P .05). Significant interaction did not occur with the exception of hGH and mid workout local RPE where the 10 RM / 1 min interset rest period regimen produced significantly higher values than both 5 RM workouts (P .05) but not the 10 RM / 3 min interset rest period workout. In conclusion, based on the results of this study it appears that 10 RM with one minute interset rest periods may provide a more effective stimulus for muscle hypertrophy than 5 RM with 3 min rest periods.
Vincent, William J., "Acute Physiological Responses and Psychological Perceptions of Various Resistance Training Regimens" (2005). Student Work. 3062.