Although it is not the intention to review the many combinations and permutations that can arise by manipulating the components of a resistance training programme, this section will highlight some of the main points that have some scientific foundation within the literature.
As it is not within the scope of this chapter to identify all of the research studies and groups who have reported their findings in the literature, the following section highlights some of the major results that have been presented by Faigenbaum and his associates over the last 12 years. A search of the literature using any of the computer-based search engines will provide further details of the individual studies by Faigenbaum and his colleagues.
Several studies have demonstrated that, like most physiological parameters, the benefits of resistance training soon revert to an untrained level in the absence of a training overload stimulus in young people. The time that it takes to lose most of the training-induced gains varies depending on the muscle and the initial magnitude of the increase. For example, muscles that are used on a daily basis in postural or weight bearing roles may retain the increased strength for longer following the end of a training program.
Although the final lift of each set, in both conditions, represented momentary muscular fatigue, it is not clear if this results in comparable total exercise volumes when comparing the heavy–low and moderate–high protocols. Therefore, perhaps this outcome should not be all that surprising given that the total exercise volume appears to be considerably higher in the most efficacious program (i.e. moderate load–high repetition).
Finally, it is clear that meaningful increases in muscle strength are possible in young people when they complete at least two training sessions per week. Although a dose–response relationship between training frequency and strength gains may exist, direct evidence of this does not appear to be available. If resistance exercise training is going to fit in with an assortment of other physical and non-physical activities that young people are engaged in during a typical week, then the rationale for more than two weekly sessions is not compelling.
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