The changes in muscle thickness between the two groups were similar for the upper arm. Adherence to the training schedule was good with an average of 92% of all workouts completed. Of the 35 men that started the study, 27 completed the program – 13 in the TRAD group and 14 in the ISO group. They also provided all participants with the same protein shake supplement on weight training days. The investigators also tried to control for diet, asking each subject to keep a daily food diary. All participants were instructed to refrain from any other type of exercise during the study. The lower extremity hold was performed in sitting with knees extended as much as possible. ![]() The upper extremity isometric holds consisted of positioning the arms close to the body and then squeezing the elbows in either as much flexion or extension as possible and holding that position for 30 seconds. Table 1: Exercises performed by all participants They then rested for the remainder of their allotted time. However, immediately after finishing each set, the ISO group executed a no-load isometric hold of either the elbow flexors, elbow extensors, or the quadriceps muscles for 30 seconds. All participants were allotted two minutes of rest between sets. Load was adjusted for each individual to maintain momentary concentric failure at the end of each set. After taking baseline measurements of muscle thickness ( of the upper arm and upper leg using ultrasound), muscle strength, and muscle endurance (both measures conducted using the incline bench press and leg press exercises), the investigators randomly assigned participants to either a traditional resistance training program (TRAD) or one that incorporated isometric holds (ISO).Īll subjects performed the same weight training program of three sets of eight to 12 repetitions of six exercises, three times per week for eight weeks ( see table 1). The study enrolled 35 resistance-trained males, ages 18-35, in the study. ![]() They proposed that incorporating an isometric hold between resistance training sets might speed muscle adaptations, thus growing muscle, strength, and endurance, compared to a traditional weight training program. Researchers from Taiwan wondered if there might be a more efficient way to grow muscle and gain strength (1). Often times, if an athlete must make compromises, the time in the weight gym is the first thing to go. The challenge is finding the time to adhere to a resistance training program while also completing sport-specific drills, cardiovascular training, and competitions. ![]() For athletes, strength training also helps improve performance and prevent injuries, especially when tailored to the needs of their sport. The immediate benefits of a resistance training program include improved strength, larger muscle volume, stronger bones, and tendons that withstand the burdens of added load.
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