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Jürgen Gießing, Björn Eichmann

Muscle hypertrophy and
strength increases after ten
weeks of High Intensity
Training of High Intensity
Training

Results of an empirical study using bioelectrical impedance analysis

ISBN 978-3-8288-3030-1
278 Seiten, Paperback
Tectum Verlag 2012
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Muscle hypertrophy and strength increases after ten weeks of High Intensity Training

Details

How many sets per exercise are necessary to gain muscle mass and strength? In this study subjects trained all major muscle groups twice a week performing nine exercises. One group applied high-intensity training (HIT) and did only one drop-set of each exercise to the point of momentary muscular failure, whereas the other group performed as many repetitions as possible in each set and did three sets of each exercise. Both groups trained twice a week for ten weeks, while the control group did not strength train at all. For both training groups body composition was analysed in weeks 0 and 11, so that changes in muscle mass and fat mass could be identified. At the same time each subject performed strength tests with 50 percent of their respective 10RM for each of the nine exercises. This publication shows the average changes of body composition and strength for each exercise in both training groups as well as a body composition analysis of each of the 43 subjects.
  • Prof. Dr. Dr. Jürgen Gießing studierte Sportwissenschaft, Erziehungswissenschaft und Anglistik in Marburg und London. Nach dem  Zweiten Staatsexamen promovierte er 1997 an der Universität Marburg in Erziehungswissenschaft. 2002 Promotion im Fach Sportwissenschaft er an der Universität Tübingen. Nach einer Tätigkeit als Sporttherapeut arbeitete er mehrere Jahre als Gymnasiallehrer. Seit 2007 Professur an der Universität Landau mit dem Schwerpunkt Trainingswissenschaft und Sportmedizin.