Effects of free weight and body mass‐based resistance training on thigh muscle size, strength and intramuscular fat in healthy young and middle‐aged individuals

Abstract

Abstract The objective of this study was to investigate the effects of free weight and body mass‐based resistance training (RT) on muscle size and thigh intramuscular fat (IMF) in young and middle‐aged individuals. Healthy individuals (aged 30–64 years) were assigned to either a free weight RT group (n = 21) or a body mass‐based RT group (n = 16). Both groups performed whole‐body resistance exercise twice a week for 8 weeks. Free weight resistance exercises (squats, bench press, deadlift, dumbbell rows and back range) involved 70% one repetition maximum, with three sets of 8–12 repetitions per exercise. The nine body mass‐based resistance exercises (leg raise, squats, rear raise, overhead shoulder mobility exercise, rowing, dips, lunge, single‐leg Romanian deadlifts and push‐ups) included the maximum possible repetitions per session, which were performed in one or two sets. Mid‐thigh magnetic resonance images using the two‐point Dixon method were taken pre‐ and post‐training. The muscle cross‐sectional area (CSA) and IMF content in the quadriceps femoris were measured from the images. Both the groups showed significantly increased muscle CSA post‐training (free weight RT group, P = 0.001; body mass‐based RT group, P = 0.002). IMF content in the body mass‐based RT group significantly decreased (P = 0.036) but did not significantly change in the free weight RT group (P = 0.076). These results suggest that the free weight and body mass‐based RTs could induce muscle hypertrophy; however, in healthy young and middle‐aged individuals, decreased IMF content was induced following the body mass‐based RT alone.

Keywords

• adipose tissue
• hypertrophy
• magnetic resonance imaging
• strength training