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353
354 Chestnut and Docherty
loading intensities have generally not equated for dif- at approximately 25RM, 1 set of 10 repetitions at ap-
ferences in training volume. Consequently, the purpose proximately 15RM, and 1 set of 5 repetitions at ap-
of this study was to compare the effects of 2 training proximately 10RM. There were 4-minute rest periods
protocols designed to elicit either a hypertrophic re- between the warm-up and testing sets. 1RM values
sponse (10RM) or neural adaptation (4RM) and equat- were determined by having subjects attempt succes-
ed for relative training volume, on muscular strength, sive lifts of single repetitions with increasing load.
CSA, specific tension, and muscle circumference. When the maximum value had been reached, the load
was taken to a beam scale and weighed. The tricep
Methods bench press was performed with the subject lying on
the bench, keeping head, shoulders, and buttocks in
Subjects
contact with the bench and feet flat on the floor. Ini-
Twenty-four men aged 24.2 6 1.76 years and weighing tially, the curling bar was held apart the distance be-
80.4 6 13.9 kg completed the study. Five subjects tween the nipples, resting on the subjects chest at nip-
served as controls, and the remaining 19 subjects were ple level. The bar was then pressed to a position in
randomly assigned to a high-intensity strength-train- which the elbows were locked. The barbell curl testing
ing group (4RM; n 5 10) or a medium-intensity hy- was performed with the subject standing with shoul-
pertrophy-training group (10RM; n 5 9). All subjects ders and buttocks against a wall, knees slightly flexed,
were informed of the testing and training protocols, and feet shoulder-width apart. With the bar resting on
which were approved by the University of Victoria the thighs, the arms fully extended, and hands held
Ethics Committee, and signed the consent form for shoulder-width apart, the bar was lifted to full flexion
participation. Subjects were familiar with strength of the elbows. Strength was measured at the beginning
training but had not followed a regimented weight- of the first week, the end of week 6, and the end of
training program or participated in weight training for week 10. The loads at training repetitions, either 4RM
at least 1 year. They were required to refrain from any or 10RM, were also recorded at the pre-, mid-, and
other form of training during the study. posttraining periods. At the end of a training session,
Resistance Training the loads used for the tricep bench press and the bar-
Training was performed 3 times per week for 10 bell curl test were weighed on a beam scale. Subse-
weeks, with at least 48 hours between sessions. Core quently, the increases in the load from pre- to mid-
exercises consisted of triceps bench press, triceps pul- training and mid- to posttraining were calculated as
ley press-downs, standing biceps barbell curls, and percentage of change and used as additional depen-
standing simultaneous dumbbell curls. Supplemental dent measures.
exercises were added for other major upper-body mus- Muscle CSA
cle groups and included bench press, bench pulls, and
shoulder press. The 4RM group performed 6 sets of 4 Muscle CSA was measured by magnetic resonance im-
repetitions (;85% of 1RM) to failure for the core ex- aging (MRI; Siemens Magnetom 1.5 T). Repetition
ercises and 2 sets to failure for the supplemental ex- time and echo time were set at 200 and 20 ms, respec-
ercises (also ;85% of 1RM). The 10RM group per- tively, and slice thickness was set at 10 mm. All scans
formed 3 sets of 10 repetitions (; 70% of 1RM) to and measurements were of the right arm. Coronal
failure for the core exercises and 1 set for the supple- scans were used to establish humeral length and mid-
mental exercises (;70% of 1RM). The initial loads point. After the midpoint of the humerus was mea-
were established as a percentage of 1RM and subse- sured, 3 axial scans were taken: 1 at midpoint, 1 at
quently adjusted to produce either 4RM or 10RM, ac- 15% of the total humeral length proximal to the mid-
cording to the training group. Both training groups point, and 1 at 15% of the total humeral length distal
were therefore approximately equated for relative to the midpoint. The proximal midpoint scan was sub-
training volume (repetitions 3 sets 3 percentage of sequently not used because of the difficulty in differ-
1RM, as calculated by OHagan et al. [16]). There were entiating between the shoulder and arm musculature.
3-minute and 2-minute rest periods between sets for Two measures of CSA were included to determine if
the 4RM and 10RM groups, respectively. The training the training regimen produced any selective hypertro-
loads were monitored and increased when necessary phy along the muscle length. CSA consisted of the
to produce failure at the desired number of repetitions. combined forearm flexor and extensor muscle groups
The control group refrained from training during the and included the triceps brachii, biceps brachii, and the
study. brachialis. CSA was measured by using the area func-
tion of the MRI computer program. Each image was
Strength Testing displayed on the computer screen, and the outlines of
Strength was measured as 1RM for the tricep bench the forearm extensor and flexor muscles were traced
press and the standing bicep curl. Prior to testing, sub- (Figure 1). The area of the bone was calculated and
jects warmed up by completing 1 set of 15 repetitions subtracted from the total area to provide the CSA for
Weight-Training Protocols and Neuromuscular Adaptations 355
Relaxed-Arm Flexed-Arm
Group Girth (cm) Girth (cm) SOS (cm)
Control
pretraining 28.5 6 1.9 30.3 6 1.6 1.3 6 0.3
posttraining 28.5 6 2.1 30.6 6 1.7 1.3 6 0.3
4RM
pretraining 31.2 6 0.9 33.2 6 1.0 1.4 6 0.1
posttraining 31.5 6 1.0 33.9 6 1.1* 1.3 6 0.2
Figure 8. Mean (SE) pretraining and posttraining midpoint 10RM
specific tension values of control (n 5 5), 4 repetition maxi- pretraining 31.1 6 1.0 32.8 6 0.9 1.3 6 0.2
mum (n 5 10), and 10 repetition maximum (n 5 9) posttraining 31.8 6 0.9 33.6 6 0.9* 1.3 6 0.2
groups. An asterisk represents significant difference be-
tween pre- and posttraining values (p , 0.05). * Significant difference between pretraining and posttrain-
ing values (p , 0.05).
percentage increases in strength from pre- to mid- measurement can be used to reflect training-induced
training compared with mid- to posttraining. A sig- changes in muscle hypertrophy.
nificantly greater increase in percentage change in Discrepancies between the results of this and pre-
strength occurred during pre- to midtraining com- vious studies and the lack of specificity in the neuro-
pared with mid- to posttraining for forearm and flexor muscular adaptations to the different training loads
strength in both the 4RM and 10RM training groups. may be partly attributable to the training age of the
It has been proposed in the coaching literature that the subjects. Although the subjects were familiar with
training stimulus (such as load) should be changed ev- weight training, they were regarded as untrained. Un-
ery 2 to 3 weeks to maximize neuromuscular adapta- trained subjects may have a more generic response to
tions (17). The present program used a relative con- resistance training than trained subjects. It has been
stant load, so the optimal training response probably suggested that, with untrained subjects, initial
occurred between the pre- and midtraining period. strength gains from resistance training programs are
Specific tension in the present study was used to primarily the results of neural adaptations; whereas
reflect changes in strength attributable to neural ad- after 6 weeks, muscle hypertrophy contributes more to
aptations (2, 8, 15). Both the 4RM and 10RM training the increases in strength (14, 15, 18). Unfortunately, it
protocols produced significant increases in specific was not possible to describe the time line of the neural
tension, suggesting that both intensities evoked in- and hypertrophic adaptations within the design of the
creases in neural drive. There was no significant dif- present study. In addition, it has been suggested that
ference between the specific tension of the training high loads are critical factors in maintaining or elicit-
groups. Garfinkel and Cafarelli (2) found that a 10RM ing strength and neural adaptations in trained indi-
loading intensity did not significantly increase specific viduals (6, 8). It is possible that trained subjects would
tension in previously untrained subjects. However, have responded differently than the untrained subjects
they did not do a statistical within-group comparison; in this study in their response to the 4RM and 10RM
if they had, it may have revealed a significant training training loads.
effect based on their reported findings.
The results related to the measure of specific ten- Practical Applications
sion should be interpreted within the limitations of the
For relatively untrained males, a 10-week training reg-
measurement techniques. Muscle CSA was calculated
imen of either 4RM or 10RM will produce both an
from the combination of the forearm flexors and ex-
increase in strength and some degree of muscular hy-
tensors, and the force was the combined scores of the pertrophy. Both programs were performed 3 times per
1RM tricep press and barbell curl. In addition, the tri- week, and each set was done to muscle failure. For
cep press may not have been the optimal measure of untrained individuals, it may be beneficial to use a
the strength of the forearm extensors. Specific tension lighter training load to reduce the risk of injury and
was also calculated from bilateral exercises, but the to help them acquire good exercise techniques while
CSA of the limb was measured from the MRI scan. realizing improvements in strength and size. However,
Separation of the CSA of the forearm flexors and ex- the lack of specificity in the response to training at
tensors (not possible from the MRI scan), inclusion of different loads may not hold for individuals with a
unilateral exercises, and use of triceps push-down resistance-training background. It has been previously
would have provided more specific information in re- proposed that individuals with several years of resis-
gard to the neural adaptations that were considered to tance training may require high loads (46RM) to elicit
be reflected by the measure of specific tension. How- significant neuromuscular adaptations. The relation-
ever, because specific tension was compared between ship between training age and the specificity of neu-
the pre- and posttest results using the same method romuscular response to different training loads and
of calculation, changes in the value would reflect some protocols is an area requiring further research.
form of neural adaptation. It is also possible that
changes in fiber type and protein expression could
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Funded by a University of Victoria Research and Trav-
vation during strength training and detraining of the human el Internal Research Grant and the Royal Jubilee Hos-
quadriceps. Eur. J. Appl. Physiol. 59:310319. 1989. pital, Victoria, British Columbia, Canada.