Chapter 12
Lecture Slides
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Basic Considerations
• Reasons for weight gain
– Appearance
– Health
– Sport performance
• Increase muscle mass
– Dietary considerations: Energy and protein
– Exercise considerations: Resistance training
• Potential problems
– The Adonis Complex: Muscle dysmorphia
– Drug use: Steroids, Human Growth Hormone
Why are Some Individuals Underweight?
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Genetics
Medical problems
Social or emotional problems
Economic difficulties
• BMI < 18.5 may be a symptom of
malnutrition or undernutrition
What steps should I take
if I want to gain weight?
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Have an acceptable purpose
Calculate your average daily energy needs
Check your energy intake to see if it meets your needs
Check your living habits
Set a reasonable weight gain goal
Increase your caloric intake
Start a resistance-training exercise program
Take appropriate body measurements weekly
Nutritional Considerations
• Increased caloric intake to support muscle growth
– 0.5 to 1.0 pound gain per week reasonable goal
• Adequate dietary protein
• Nutrient timing
How many calories are needed to form one
pound of muscle?
• Not known exactly, but some estimates include
the following
• 1 pound = 454 grams
• 5-8 Calories are needed to support growth of 1
gram of muscle tissue
• 2,300-3,500 calories are needed to add 1 pound of
muscle tissue/week
• Adding 500 C/day can result in a gain of ~1 pound
of lean body mass per week when weight training
How can I determine the amount of Calories I
need daily to gain one pound per week?
• Calculate your Estimated Energy Expenditure (EER) as
discussed in chapter 11
• Simply add 500 Calories daily to your EER
• You can plan a weight gain program on MyPyramid
Is protein supplementation necessary during
a weight-gaining program?
• Muscle is 22% protein (100 grams)
– 454 x 0.22 = 100 grams
• 100/7 = 14 additional grams per day above RDA
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Dietary protein needs:
Strength-type activities
• Recall from chapter 6
– The NAS indicates that the RDA is sufficient
– Michael Rennie suggests training makes athletes more
efficient protein users so they may actually need less
dietary protein
– Some sport scientists recommend 1.6-1.8 grams of protein
per kilogram body weight for those attempting to increase
muscle mass
• This recommendation falls within the AMDR for
protein, which is 10-35% of daily energy intake
Protein and weight gain
• Nutrient timing
– Consume protein immediately before or after
exercise
– Provide all essential amino acids
• Consume high-quality protein (milk, egg, whey)
– Protein and carbohydrate
• May increase insulin secretion
• 3:1 or 4:1 ratio of carbohydrate to protein
Are dietary supplements necessary during
a weight-gaining program?
• Dietary supplements are very popular with
resistance-trained individuals
• Hundreds of supplements marketed to strength
athletes
Dietary supplements for muscle growth
• Creatine monohydrate
– Research strongly indicates creatine monohydrate may
increase total body and muscle mass in males and females
engaged in resistance training
Dietary supplements for muscle growth
• As noted in previous chapters, most dietary
supplements do not promote muscle mass gains
beyond those associated with resistance training
– Amino acids and related metabolites
• Arginine; ornithine; lysine; HMB; inosine
– Vitamins
• B12
– Minerals
• Chromium, vanadium, boron
What is an example of a balanced diet that
will help me gain weight?
• Use the Food Exchange System
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Milk exchange: 1% or 2% milk; chocolate milk
Meat exchange: Very lean meats; fish; poultry
Starch exchange: Whole grain products
Fruit exchange: Fruit juices; dried fruits
Vegetable exchange: Broccoli with cheese dip
Fat exchange: Nuts and seeds
Beverages: Milk and fruit juices
Snacks: High-calorie, high-protein snacks
Would such a high-Calorie diet be advised
for some individuals?
• History of heart disease
– Minimize intake of bad fats
• History of kidney problems
– Get medical advice on protein intake
• As discussed in previous chapters, eat
– Good carbohydrates
– Good fats
– Good protein
Exercise Considerations
• Resistance exercise training is the key to muscle gains
– The Overload Principle
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Intensity: Amount of weight lifted
Repetition: Number of times you do an exercise
Set: Any particular number of repetitions
Recovery period: Between sets or between days
– Repetition maximum (RM):
• 1RM = Weight you can lift only once
• 8RM = Weight you can lift 8, but not 9, times
– Resistance training workouts based on % or # of 1RM
– Principle of progression
What are the primary purposes of
resistance training?
• The strength-endurance
continuum
• Strength
– More weight,
fewer repetitions
• Endurance
– Less weight,
more repetitions
Purposes of resistance training
• Recommendations from two position stands by the
American College of Sports Medicine (ACSM) and by
the ACSM and the American Heart Association (AHA)
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Muscular hypertrophy
Strength and power
Local muscular endurance
Health-related benefits
Training for muscular hypertrophy
• Higher volume, multiple-set programs
– Emphasize 6-12 RM per set
– Do multiple sets for each muscle group
Training for strength and power
• Multiple sets with fewer repetitions
– Emphasize a range of 4-6 RM per set
– Incorporate multiple sets of light loads (30-60% of 1RM) at
a fast contraction velocity
Training for local muscular endurance
• Multiple sets with light to moderate loads
– 15 or more repetitions at 40-60% of 1 RM
– Short recovery between sets
Training for health-related benefits
• Single sets are efficient
– Set weight to achieve 8-12 RM
– Use variety of exercises for all muscle groups
What are the basic principles of exercise
training?
• Review Chapter 1
• Overload principle
– Weight, repetitions, sets
• Principle of progressive
resistance exercise (PRE)
– Gradually increase the
overload
Principles of resistance training
• Principle of specificity
– Concentrate on specific muscle groups for sports
• Principle of exercise sequence
– Various approaches
• Do a set of 10 different exercises, then repeat
• Do 3 sets of same exercise consecutively
– Do multiple joint exercise before single joint exercises
– Do large muscle group exercises before small muscle group
exercises
– Do higher intensity before lower intensity exercises
Principles of resistance training
• Principle of recuperation
– Rest 2-3 minutes or more between consecutive sets of the
same exercise
– For beginners or those training for health benefits, have a
rest day between workouts
• Principle of periodization
– For athletes and others, cycle training during the year
• Microcycle
• Macrocycle
• Mesocycle
What is an example of a resistance-training program
that may help me to gain weight as lean muscle mass?
• Determine which exercises you will do and the order in which
you will do them; vary muscle groups
• Learn the proper technique for each exercise
• After 2 weeks of practice, determine your 8RM for each
exercise
• Keep a weekly record
• Do 1 set of your exercises in sequence; short recovery
• Do 3-5 sets on 3 days per week
• Use the PRE principle up to 12 reps; then overload so you can
do only 8RM; continue PRE as you get stronger
Figure 12.4
Figure 12.5a
Figure 12.5b
Figure 12.6
Figure 12.7
Figure 12.8
Figure 12.9
Figure 12.10
Figure 12.11
Cool Website
www.nsca-lift.org
• You can access videos on the website of the National
Strength and Conditioning Association to learn how
to do specific lifts, what muscles are involved, and
helpful safety tips. Click on For the Public and then
Free Training Videos.
Are there any safety concerns associated
with resistance training?
• Resistance training is a relatively safe activity
• Use safety precautions
Safety precautions with resistance training
• Learn to breathe properly
– Breathe out while lifting the weight; breathe in
while lowering it
– Avoid the Valsalva phenomenon (maneuver)
• Exaggerates increase in blood pressure
• May cause blackout
• May increase chance of hernia
Safety precautions with resistance training
Use spotters
Use safety equipment
Warm up
Safety precautions with resistance training
• Use proper technique
– Learn to lift smoothly
– Lower weights slowly
• Protect your lower back
How does the body gain weight with a
resistance-training program?
• Resistance training
stimulates gene activity
Weight gain with resistance training
• Muscle hypertrophy
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↑ size of myofibrils
↑ number of myofibrils
↑ connective tissue
↑ glycogen and water
• Muscle hyperplasia
– Minor role
• Bone density
– May increase
• Females
– Significant increases in
muscle mass
Is any one type of resistance-training program or
equipment more effective than others for gaining body
weight?
• Training methods
– Isometric
– Isotonic
• Concentric
• Eccentric
– Isokinetic
• Training equipment
– Free weights
– Machines
• Hammer
• Atlantis
• Current research
– Various training methods
and equipment produce
similar gains in muscle
mass and strength
– May be benefits of some
types for specific sports
or injury rehabilitation
If exercise burns Calories, won’t I lose
weight on a resistance-training program?
• In a 1-hour workout,
about 15 minutes is
exercise, remaining
time is recovery
• Metabolic aftereffect of
resistance training is
relatively low, only
about 10 Calories over
45-minute recovery
Are there any contraindications to
resistance training?
• Caution with some individuals; avoid heavy lifting or
specific exercises that may aggravate the condition
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Hypertension (> 140 systolic or > 90 diastolic)
Heart problems, such as arrhythmias
Hernia
Low back problems
Carpal tunnel syndrome
Children who have not reached full physical and skeletal
maturity
Are there any health benefits associated
with resistance training?
• Potential health benefits
– Increased lean body mass
• Prevent sarcopenia
– Increase strength
• Prevent falls and injury
– Increased bone mineral density
– Improved insulin sensitivity
Are there any health benefits associated
with resistance training?
• Potential health benefits for
senior citizens
– Increased lean body mass
• Prevent sarcopenia
– Increase strength
• Prevent falls and injury
– Increased quality of life
– Men and women in their 80s
and 90s benefit
Can I combine aerobic and resistancetraining exercises into one program?
• Circuit weight training
– Rapid movement from one exercise to the next
– Lighter weights, many repetitions
– May burn 7-10 Calories per minute
Resistance and aerobic exercise programs
• Circuit aerobics
– Alternates resistance with aerobic exercises
– Benefits of both resistance and aerobic exercise
– Curves, national chain, developed a 30-minute program
Resistance and aerobic exercise programs
• Power and strength athletes
– Aerobic training may be contraindicated
– May interfere with development of maximal strength,
power and muscle mass
– Aerobic exercise may possibly interfere with
neuromuscular adaptations of resistance training
Cool Website
http://growingstronger.nutrition.tufts.edu
• Tufts University presents an evidence-based
exercise program designed to increase muscle
strength, maintain bone health, and improve
balance, coordination and mobility in older
adults.