THE EFFECT OF 3 MONTHS RESISTANCE TRAINING ON MUSCLE MASS AMONG MALE STUDENTS
Abstract
The present study aimed to evaluate the effects of a three months resistance training on muscle mass among male students. Methods: Six students without previous experience in strength training were included in the study. The training program included exercises for upper and lower limb muscles with an intensity of 75% of 1RM over a period of 3 months (10 reps x 75% of 1RM, 1 set for each exercise, 6 exercises per training session, 4 times a week, 60 minutes each training session). Muscle mass was estimated using bioelectrical impedance (Tanita MC 780, Tanita Europe). Results: At the end of the study, the results of 6 male students were analyzed. A significant improvement was noted in the muscle mass after 3 months compared to the baseline results. Conclusion: Resistance training program using 10 reps x 75% results in improvement on muscle mass in male students.
