Effects of Resistance Training with and without Post-Exercise Aerobic Activity on Strength and Body Composition According to Individual Goals

Abstract

Background/ObjectiveThis study aims to examine the effects of two different training protocols aimed at muscle mass gain and fat reduction on strength development and body composition.MethodsThe study began with a total of 36 male participants and was completed with 27 participants (fat reduction group = 14 and muscle mass gain group = 13). Participants (age: 32.74 +/- 5.53 years; height: 176.81 +/- 6.89 cm; weight: 87.56 +/- 12.59 kg) performed a total of 40 training sessions over a period of 14-16 weeks. Both groups engaged in resistance training with different loading and rest structures. Additionally, the fat reduction group performed 25-30 min of post-exercise aerobic activity during each session. Anthropometric data such as height, weight, shoulder circumference, chest circumference, waist circumference, hip circumference, and arm circumference were collected using standardized protocols. Body fat percentage measurements were performed using a bioelectrical impedance analysis device. Muscle strength was measured using specific exercises, including Bench Press, Lat Pulldown, Squat, Military Shoulder Press, Barbell Curl, and Triceps Push Down. Maximum strength for each exercise was recorded at the beginning, middle (after the 8th and 24th workouts), and end (after the 40th workout) of the training intervention.ResultsThe findings indicate that the fat reduction-focused training program significantly reduced body fat percentage while also supporting some strength gains. The muscle mass gain-focused training program was more effective in promoting strength development and muscle mass gain, while also contributing to a slight reduction in body fat percentage.ConclusionsThis study confirms that customization of training protocols according to individual goals is beneficial for optimal results. Future research should incorporate a multidisciplinary approach by including nutrition and recovery strategies to further examine these effects.