A comparison of two short training programs,strength versus hypertrophy, to increase the1RM in two different upper body exercises.
Independent thesis Advanced level (degree of Master (Two Years)), 20 credits / 30 HE creditsStudent thesis
Muscle strength is a regular feature in many sports and activities and is often of great significance when it comes to performance. To develop muscular strength resistance trainingis a commonly used method but there are several ways to train in order to gain muscle strength. Two different training schedules are strength training and muscular hypertrophy training. However there are divided opinions whether there really is any major difference between these two training schedules in order to develop muscular strength. Furthermore the general view is that it takes several weeks before any significant changes in muscular strengthcan be noticed. But some research indicates that an increase in muscular strength can be seenmuch earlier which is what this study will examine.
The aim of this study was to examine the effect of two short resistance training programs onmaximal strength in the barbell bench press exercise and seated barbell shoulder pressexercise. A second aim was to compare differences in the strength gain between a hypertrophy training program and a strength training program after two weeks of resistance training.
A two week long experimental intervention study with 20 healthy resistance training men inthe age 18-27 was conducted. The subjects were randomly divided into two groups and performed resistance training three times a week. One group followed a strength training program and the other a hypertrophy program. Every subject performed a one repetition maximum (1RM) pre- and post-test in bench press and seated shoulder press with two weeks between to determine any change in maximal strength.
The results from this study showed a significant muscular strength increase in both groups in both exercises after two weeks of resistance training. There was a significant difference instrength increase in the bench press exercise with the greatest strength improvement in the strength training group. No difference between the groups in the seated shoulder press couldbe seen.
This study showed that it is possible to make a significant strength increase after only two weeks of resistance training and that the muscular strength gain is greater when training onthe basis of a strength training program rather than hypertrophy training.
Place, publisher, year, edition, pages
2016. , 23 p.
1RM, Strength Training, Hypertrophy Training, Resistance Training
IdentifiersURN: urn:nbn:se:hh:diva-31887OAI: oai:DiVA.org:hh-31887DiVA: diva2:956347
Subject / course
Biomedicine Targeting Physical Education