Effects of intensity and volume on resistance training in untrained younger and older males

The popularity of resistance training by people of all ages has recently increased. Resistance training is a fundamental element of strength, conditioning and rehabilitation programs. The purpose of this study was to determine whether intensity of workload results in muscular strength and hypertrophy. A second purpose of this study was to determine whether older and younger individuals developed strength and hypertrophy at similar rates. Twenty-four college aged males (YA) and 24 older males (OA) participated in a resistance training program for ten weeks. Subjects from each age group either lifted five sets of 5 repetitions or three sets of 10 repetitions for the arm curl, arm extension, knee curl and knee extension exercises. Each subject's three repetition maximum (3RM) was determined as well as arm and thigh girth and body composition. A sampling of four subjects from each group had magnetic resonance images (MRI) taken of their arm and thigh to determine muscle hypertrophy. Statistical data indicated that ten weeks of resistance training increased muscular strength and hypertrophy of both age groups and regimens. The older males in the 3 x 10 group displayed an increased rate of arm strength development for the first half of the training period. The results of the study indicated that older athletes developed strength and hypertrophy at similar rates as younger athletes over the ten week period. The findings of this study also demonstrate that when workload is similar, strength and hypertrophy gains do not seem to be dependent on the total number of repetitions or the intensities. Further studies in which the total number of repetitions, intensity and workload are examined would enhance the current research.