Personal Trainer in Mill Valley reveals Study on Strength Gains for Beginners

Personal trainer in Mill Valley reveals a study on strength gains for beginners. The study was published in the journal Medicine & Science in Sports & Exercise and showed that a proper strength training program is almost guaranteed to produce increases in strength and muscle.

Mill Valley, United States - October 1, 2020 /PressCable/ —

The question of how much muscle or strength is gained during the first few weeks of a strength training program was addressed in a 2005 study published in the journal Medicine & Science in Sports & Exercise. The research showed that a proper strength training program is almost guaranteed to produce increases in strength and muscle, but the amount acquired during the first few weeks varies with different individuals, so the extent of improvement is hard to predict. It is possible to provide averages based on previous research findings, but the results vary and outliers do exist.

In the above-mentioned study, which involved nine schools in the US and one in Dublin, Ireland, researchers followed 585 men and women, 18 to 40 years old, for 12 weeks of upper arm training. The collaboration of the ten schools enabled a large sample size of participants, providing better representations of the universal response.

The training featured two exercises for the biceps and two for the triceps, which were all performed for three sets to the fatigue point of “muscle success,” and the weight loads were increased throughout the training. Before and after the 12 weeks, one-repetition maximum tests and MRIs were conducted to measure arm strength and muscle size.

The researchers found a wide range of muscle and strength changes. Women and men ranged from 0 to 250% and 0 to 150% stronger, respectively. Average strength gains were 64% and 40%. Muscle size changes ranged from -3% to 56% and -2% to 59% in women and men. Average muscle size changes were 18% and 20%.

As expected, outliers emerged. In research terms, outliers produce results that are two standard deviations away from the mean and usually make up less than 5% of a sample. In terms of strength, since no participants lost strength, outliers basically did not exist on the low end. On the high end, 2% of women and 3% of men were outliers. In terms of increasing muscle tissue, thirty-six people gained less than 5% and ten people gained more than 40%.

Ignoring the outliers and near-outliers, most participants gained from 5% to 30% more muscle and also gained between 5% and 95% in strength.

The researchers listed gender, age, current physical activity level, previous training, and hormone status as some of the factors affecting how much participants would gain from strength training. People who had weight trained during the previous year were not allowed to participate in the study; hormone levels were not tested; and the correlation between age and muscle size was extremely weak, so age was not a factor in the study.

Thus, the only variable left to consider was gender, which could explain the disparities in average strength and muscle mass gained in women versus men, but obviously does not explain differences within each gender. For example, one woman gained no strength whereas another became 250% stronger. Apparently, more factors than the researchers listed (e.g., the amount of muscle fibers a person is born with, muscle fiber-type ratio, the length of muscle bellies and tendons, etc.) allow some people’s bodies to respond better to fitness training and others’ bodies to be less responsive.

Two observations can be made about this study. First, the trainees were given instructions to make no dietary changes. If allowed to consume more protein in their diets the improvements are likely to have been higher across the board. Second, ranges for strength and muscle mass that include the vast majority exist, but predicting the right numbers for a specific individual’s muscle and strength gains is unlikely. A more constructive approach is to observe the gains made in the initial sessions and then perpetually work to improve these values.

The Perfect Workout Mil Valley

147 Lomita Dr suite l,

Mill Valley, CA 94941

(415) 289-5352

www.google.com/maps?cid=18054863711877795590

Contact Info:
Name: Phil Guye
Email: Send Email
Organization: The Perfect Workout Mill Valley
Address: 147 Lomita Dr #L,, Mill Valley, CA 94941, United States
Phone: +1-415-289-5352
Website: https://www.theperfectworkout.com/studio-locations/mill-valley-ca

Source: PressCable

Release ID: 88978914