Effectiveness of 3/7 resistance training protocol in modulating hormonal and metabolic responses in active women
In: Comparative Exercise PhysiologySearch for other papers by M. Dehghanianfard in
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Department of Physical Education and Sport Sciences, Faculty of Humanities, Tarbiat Modares University, Tehran 14117-13116, Iran
Search for other papers by M. Molanouri Shamsi in
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Abstract
This study aimed to examine the impact of two resistance training methods, 3/7 and the Cluster-Set (CS) protocol, on acute exercise responses related to the anabolic and metabolic environment, as well as muscle damage. Thirteen active women (21.81 ± 4.04) participated in the study. The 3/7 protocol involved 5 sets with an increasing number of repetitions in successive sets (3-7 reps) with 15 s between sets at 70% of one repetition maximum (1RM). The CS method consisted of 3 sets of 8 reps with 120 s rest between sets and 30 s rest within sets at 85-90% 1RM. Blood samples were collected at baseline, immediately after the first session, and after the final session at week eight to assess serum growth hormone (GH), Cortisol, Testosterone, as well as Lactate, creatine kinase (CK), and lactate dehydrogenase (LDH) concentrations. Following a resistance training session, significant increases in GH, Testosterone, Lactate, and CK were observed in the 3/7 group, while the CS group showed significant increases in GH, T, and LDH. Additionally, the 3/7 group exhibited a statistically significant rise in GH at T3 compared to T2. The 3/7 group showed substantial increases in GH, CK, and Lactate compared to T1, whereas the CS group demonstrated significant rises in Lactate and LDH. In the intergroup comparison, the 3/7 group outperformed the CS group, as evidenced by a significant increase in GH at T2 and T3, and in Lactate at T2. Consequently, the 3/7 protocol appears to be an effective training technique for enhancing specific hormonal and metabolic responses in active women, especially given the shorter session durations. In contrast, a high-intensity CS protocol, while effective, may offer less efficiency in eliciting these responses.
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Effectiveness of 3/7 resistance training protocol in modulating hormonal and metabolic responses in active women
In: Comparative Exercise PhysiologySearch for other papers by M. Dehghanianfard in
Current site
Google Scholar
PubMed
Search for other papers by H. Agha-Alinejad in
Current site
Google Scholar
PubMed
Department of Physical Education and Sport Sciences, Faculty of Humanities, Tarbiat Modares University, Tehran 14117-13116, Iran
Search for other papers by M. Molanouri Shamsi in
Current site
Google Scholar
PubMed
Abstract
This study aimed to examine the impact of two resistance training methods, 3/7 and the Cluster-Set (CS) protocol, on acute exercise responses related to the anabolic and metabolic environment, as well as muscle damage. Thirteen active women (21.81 ± 4.04) participated in the study. The 3/7 protocol involved 5 sets with an increasing number of repetitions in successive sets (3-7 reps) with 15 s between sets at 70% of one repetition maximum (1RM). The CS method consisted of 3 sets of 8 reps with 120 s rest between sets and 30 s rest within sets at 85-90% 1RM. Blood samples were collected at baseline, immediately after the first session, and after the final session at week eight to assess serum growth hormone (GH), Cortisol, Testosterone, as well as Lactate, creatine kinase (CK), and lactate dehydrogenase (LDH) concentrations. Following a resistance training session, significant increases in GH, Testosterone, Lactate, and CK were observed in the 3/7 group, while the CS group showed significant increases in GH, T, and LDH. Additionally, the 3/7 group exhibited a statistically significant rise in GH at T3 compared to T2. The 3/7 group showed substantial increases in GH, CK, and Lactate compared to T1, whereas the CS group demonstrated significant rises in Lactate and LDH. In the intergroup comparison, the 3/7 group outperformed the CS group, as evidenced by a significant increase in GH at T2 and T3, and in Lactate at T2. Consequently, the 3/7 protocol appears to be an effective training technique for enhancing specific hormonal and metabolic responses in active women, especially given the shorter session durations. In contrast, a high-intensity CS protocol, while effective, may offer less efficiency in eliciting these responses.
| All Time | Past 365 days | Past 30 Days | |
|---|---|---|---|
| Abstract Views | 155 | 155 | 12 |
| Full Text Views | 8 | 8 | 0 |
| PDF Views & Downloads | 115 | 115 | 0 |
