| The effects of periodization and "Heavy Duty" strength training on training weight increases, deadlift and close-grip palms-up lat pulldown one repetition maximum, lean body mass gains, and body fat losses were compared after 8 to 9 weeks of training. Eight male, novice weight trained volunteers, divided into two groups, participated in the study. Group P ( n = 4) were subjected to a four day per week, six exercise per session, four phase periodization weight training protocol based on a percentage of one repetition maximum. Group H (n = 4) were subjected to a one day per week "Heavy Duty" high intensity training protocol.;This study indicates that "Heavy Duty" weight training is more productive than periodized training in producing lean body mass gains, body fat losses, and strength gains, and as productive in producing deadlift one repetition maximum gains. Periodization produced larger improvements in close-grip palms-up lat pulldown one repetition maximum. |
