Resistance Training for Muscle Growth

(SLML Trial)

Age: 18 - 65

Sex: Any

Trial Phase: Academic

Sponsor: University of British Columbia

Must not be taking: Metformin, Benzodiazepines

Disqualifiers: Diabetes, Cancer, Cardiovascular, others

No Placebo Group All trial participants will receive the active study treatment (no placebo)

Compensation: Varies

Number of Visits: 4

Duration: 10 weeks

20 Participants Needed

Trial Summary

Will I have to stop taking my current medications?

The trial requires that you stop taking any drugs that alter skeletal muscle metabolism, such as Metformin or Benzodiazepines, and avoid Omega-3 supplements like fish oil for at least 6 weeks before participating.

What data supports the effectiveness of the treatment LONG and SHORT Resistance Training for muscle growth?

Research shows that resistance training significantly increases muscle mass and strength in both healthy adults and older adults, including those with conditions like cancer and muscle wasting. This suggests that LONG and SHORT Resistance Training could be effective for muscle growth. ^{1 2 3 4 5}

Is resistance training generally safe for humans?

Resistance training is generally safe for humans and is associated with various health benefits, such as improved muscle strength, reduced risk of cardiovascular disease, and better physical functioning. Serious adverse events are not common, although they are not consistently monitored or reported in studies. ^{3 6 7 8 9}

How does the LONG and SHORT Resistance Training treatment differ from other treatments for muscle growth?

The LONG and SHORT Resistance Training treatment is unique because it focuses on the range of motion during exercises, with longer ranges leading to greater muscle growth and strength compared to shorter ranges. This approach emphasizes the importance of mechanical stress and muscle length during training, which is different from traditional resistance training that may not prioritize these factors. ^{10 11 12 13 14}

What is the purpose of this trial?

The goal of this clinical trial is to learn the effect of applying peak force/resistance to skeletal muscles during resistance exercise training in young and healthy adults. Participants will undergo two types of resistance training conditions that are randomly assigned to the left arm and leg and the right arm and leg. The LONG condition refers to Prime Fitness machines set to setting number '3' which applies peak force at a long muscle length. The SHORT condition refers to Prime Fitness machines set to setting number '2' which applies peak force at a short muscle length. The main questions the trial aims to answer are: 1. Does applying peak force at a longer or shorter muscle length during resistance exercise training result in greater muscle growth? 2. Does applying peak force at a longer or shorter muscle length during resistance exercise training result in greater muscle growth? We hypothesize that: 1. LONG will induce greater hypertrophy compared to SHORT conditions 2. LONG will result in greater increases in 1RM strength compared to SHORT 3. LONG and SHORT training will result in angle specific increases in isokinetic strength 4. Muscle oxygenation will decline to a greater degree during LONG compared to SHORT exercise and this will be maintained between weeks 1 and 12 of training The investigators will compare the change in muscle volume and muscular strength between the LONG and SHORT training conditions, which each participant will have the left arm and leg as well as the right arm and leg randomly assigned to either exclusively LONG or SHORT conditions. Participants will: * Resistance train the left and right arm and leg with two separate conditions; LONG and SHORT for 12 weeks, with the first and last weeks dedicated to only strength testing (Isotonic and Isokinetic) and measuring muscle volume via magnetic resonance imaging (MRI) * Visit the gym for resistance training 2 times per week * Visit the UBC MRI Research Facility in weeks 1 and 12 for MRI of muscle volume

Research Team

Dr. Cameron Mitchell

Principal Investigator

University of British Columbia, School of Kinesiology

Eligibility Criteria

This trial is for young, healthy adults interested in muscle growth. Participants will engage in resistance training and undergo strength testing. They must be available to train twice a week for 12 weeks and visit the UBC MRI Research Facility at the beginning and end of the study.

Inclusion Criteria

My sex does not limit my eligibility.

Able to understand and communicate in English

I am between 19 and 30 years old.

Exclusion Criteria

BMI lower than 18 or greater than 30

Any medical condition impacting the ability to participate in maximal exercise

I have diabetes.

Timeline

Screening

Participants are screened for eligibility to participate in the trial

2-4 weeks

Initial Testing

Participants undergo initial strength testing and MRI measurements

1 week

1 visit (in-person)

Treatment

Participants engage in resistance training under LONG and SHORT conditions

10 weeks

2 visits per week (in-person)

Final Testing

Participants undergo final strength testing and MRI measurements

1 week

1 visit (in-person)

Follow-up

Participants are monitored for safety and effectiveness after treatment

4 weeks

Treatment Details

Interventions

• LONG and SHORT Resistance Training

Trial Overview The trial tests two resistance training conditions: LONG (peak force at long muscle length) and SHORT (peak force at short muscle length). It aims to determine which condition leads to greater muscle hypertrophy and strength gains using Prime Fitness machines set differently.

Participant Groups

Group I: SHORT and LONG Training Protocol Experimental Treatment 4 Interventions

Using a within subject design, participants will have the arms and legs from both left and right side of the body (divided by sagittal plane) randomly assigned to either LONG or SHORT conditions. Participants will then engage in maximal strength testing on Prime Fitness machines (1RM) as well as isokinetic strength testing (Biodex) in weeks 1 and 12. Participants will engage in the LONG and SHORT training sessions for 10 weeks in duration from week 2 until week 11.

Who Is Running the Clinical Trial?

University of British Columbia

Lead Sponsor

Trials

1,506

Recruited

2,528,000+

Findings from Research

Resistance training significantly improves functional status, health, and quality of life in older adults by increasing muscle strength and mass, which are crucial for combating sarcopenia, a common age-related condition.

The review suggests that resistance training enhances muscle quality and power, promotes better body composition, and encourages physical activity, while cautioning that excessive aerobic training alongside resistance training may hinder strength gains if not managed properly.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Effects of resistance training on older adults. Hunter, GR., McCarthy, JP., Bamman, MM.[2022]

Resistance training (RT) is the only non-drug method proven to effectively counteract age-related declines in muscle mass, strength, and power, while also reducing risks of various health issues like cardiovascular disease and depression.

Minimal-dose RT strategies, which involve lower training volumes and can be performed with minimal equipment, are effective in improving strength and functional ability, making it easier for more people to participate and potentially enhancing overall health outcomes.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Minimal-Dose Resistance Training for Improving Muscle Mass, Strength, and Function: A Narrative Review of Current Evidence and Practical Considerations. Fyfe, JJ., Hamilton, DL., Daly, RM.[2022]

Resistance training (RT) significantly reduces all-cause mortality and the incidence of cardiovascular disease while improving physical functioning in adults, based on an analysis of 11 systematic reviews involving over 382,000 participants.

Although adverse events were not consistently reported, serious adverse events related to RT were uncommon, suggesting that the benefits of resistance training outweigh the potential harms.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Resistance training and health in adults: an overview of systematic reviews. El-Kotob, R., Ponzano, M., Chaput, JP., et al.[2021]

Resistance exercise triggers a significant acute hormonal response, particularly in anabolic hormones like testosterone and growth hormone, which are crucial for muscle growth and remodeling, rather than relying solely on chronic hormonal changes.

High-volume, moderate to high-intensity resistance training with short rest intervals is most effective for maximizing acute hormonal elevations, which are essential for optimizing muscle adaptation and performance.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Hormonal responses and adaptations to resistance exercise and training. Kraemer, WJ., Ratamess, NA.[2022]

Ten weeks of resistance training can lead to significant health benefits, including an increase in lean muscle mass by 1.4 kg, a 7% boost in resting metabolic rate, and a reduction in fat weight by 1.8 kg.

Resistance training not only improves physical performance and cognitive abilities but also helps in managing type 2 diabetes and enhancing cardiovascular health by reducing visceral fat and improving cholesterol levels.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Resistance training is medicine: effects of strength training on health. Westcott, WL.[2022]

Resistance training (RT) at a longer range of motion (LR) leads to significantly greater improvements in muscle strength and size compared to a shorter range of motion (SR), as shown in a study with 16 recreationally active participants over 8 weeks.

During a 4-week detraining period, the SR group experienced a faster decline in strength compared to the LR group, indicating that longer range training may provide more lasting benefits in muscle adaptations.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Impact of range of motion during ecologically valid resistance training protocols on muscle size, subcutaneous fat, and strength. McMahon, GE., Morse, CI., Burden, A., et al.[2022]

References

1. Switzerland pubmed.ncbi.nlm.nih.gov

Dose-response relationship of resistance training for muscle morphology and strength in elderly cancer patients: A meta-analysis. [2023]

2. Switzerland pubmed.ncbi.nlm.nih.gov

A Systematic Review with Meta-Analysis of the Effect of Resistance Training on Whole-Body Muscle Growth in Healthy Adult Males. [2020]

3. New Zealand pubmed.ncbi.nlm.nih.gov

Effects of resistance training on older adults. [2022]

4. England pubmed.ncbi.nlm.nih.gov

Effects of blood-flow restricted exercise versus conventional resistance training in musculoskeletal disorders-a systematic review and meta-analysis. [2023]

5. Netherlands pubmed.ncbi.nlm.nih.gov

Effects of Exercise Programs in older adults with Muscle Wasting: A Systematic Review and Meta-analysis: Effects of Exercise Programs in Muscle Wasting. [2022]

6. New Zealand pubmed.ncbi.nlm.nih.gov

Minimal-Dose Resistance Training for Improving Muscle Mass, Strength, and Function: A Narrative Review of Current Evidence and Practical Considerations. [2022]

7. Canada pubmed.ncbi.nlm.nih.gov

Resistance training and health in adults: an overview of systematic reviews. [2021]

8. New Zealand pubmed.ncbi.nlm.nih.gov

Hormonal responses and adaptations to resistance exercise and training. [2022]

9. United States pubmed.ncbi.nlm.nih.gov

Resistance training is medicine: effects of strength training on health. [2022]

10. Canada pubmed.ncbi.nlm.nih.gov

Muscle strength and hypertrophy occur independently of protein supplementation during short-term resistance training in untrained men. [2015]

11. Switzerland pubmed.ncbi.nlm.nih.gov

Stimuli for Adaptations in Muscle Length and the Length Range of Active Force Exertion-A Narrative Review. [2021]

12. United States pubmed.ncbi.nlm.nih.gov

Impact of range of motion during ecologically valid resistance training protocols on muscle size, subcutaneous fat, and strength. [2022]

13. United States pubmed.ncbi.nlm.nih.gov

Chronic effects of different between-set rest durations on muscle strength in nonresistance trained young men. [2016]

14. United States pubmed.ncbi.nlm.nih.gov

Gene expression responses over 24 h to lengthening and shortening contractions in human muscle: major changes in CSRP3, MUSTN1, SIX1, and FBXO32. [2016]