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KMID : 1195020220180010009
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Archives of Orthopedic and Sports Physical Therapy
2022 Volume.18 No. 1 p.9 ~ p.18
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Effects of Weight Training Program to Improve Muscle Hypertrophy and Muscular Endurance on Changes in Body Composition and Muscle Tone
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Zhang YiFei
Sim Young-Je
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Abstract
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Purpose: This study is to compare and analyze changes in body composition and changes in muscle toneof the biceps brachii, triceps brachii, quadriceps and hamstrings at rest after 10 weeks of weight trainingto improve muscle hypertrophy and muscular endurance.
Methods: Twenty participants who were randomly assigned to group that performed weight training for musclehypertrophy and group that performed circuit weight training for muscular endurance. Weight training groupswere performed three times a week for 10 weeks with 60 minutes a day. For muscle hypertrophy weighttraining, performed 8 to 10 repetitions of one event in with an intensity of 80% 1 repetition maximum (RM),and 60 seconds of rest between events and repeat 3 sets, the rest period between sets was 3 minutes. Formuscular endurance circuit weight training, performed 30 to 40 repetitions of one event in with an intensityof 40% 1 RM, and 30 seconds of rest between events and repeat 3 sets, the rest period between sets was1 minute.
Results: First, weight training to improve muscle hypertrophy and muscular endurance for 10 weeks increasedmuscle tone in both groups. The biceps brachii and quadriceps muscles increased more in the hypertrophicweight training group, and in the muscular endurance circuit weight training group, the triceps brachii andhamstring muscles were more increased. Second, waist to hip ratio showed a significant decrease in bothgroups, especially in the circuit weight training group for improving muscular endurance. Although lean bodymass increased in both groups, there was no significant difference between groups, and body mass indexdid not show any difference between groups.
Conclusion: Muscle hypertrophy and muscular endurance weight training increased lean body mass andmuscle tone, and in the increase in muscle tone in both groups is thought to have a significant relationshipwith physical strength mechanisms such as muscle strength following an increase in lean body mass.
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KEYWORD
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Body composition, Muscle tone, Circuit weight training, Muscle hypertrophy, Muscular endurance
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