摘要：Martins AP, Ceschini FL, Battazza R, Rodriguez D, João GA, Bocalini DS, Charro MA, Figueira Junior A. A Low-Volume Weight Training Protocol Reduces Abdominal Fat and Increases Muscle Strength in 12 Weeks. JEPonline 2016;19(1):96-106. This study evaluated the effect of a 12-wk low-volume weight training (WT) program on body composition and neuromotor fitness of WT practitioners. Fifteen men and women (28.2 ± 4.9 yrs old; body weight: 69.2 ± 13.4 kg; height: 170 ± 10 cm; BMI: 23.7 ± 2.7 kg·m-2; with at least 1 yr of WT experience) were evaluated in a WT protocol (3 times·wk-1 for 12 wks). Training sessions included 9 exercises (45º leg press, bench press, trunk curl, stiff-leg deadlift, front pull-downs, adduction machine, lateral raises, triceps extensions, and bicep curls) of 3 sets of 8 reps at 85% (1RM) with 40-sec rest between sets and exercises. Body composition and maximum strength were analyzed with a one-way analysis ANOVA and Scheffe post hoc test (P<0.05). The 12-wk WT protocol slightly decreased body mass (−1.3%) and waist circumference (−2.4%) as skinfolds sum (5.6 cm = Δ% −19.40%) and abdominal fat (−10.31). Increases in lean body mass (3.4%) and lower limbs strength (63.4%) suggest that 12 wks of low-volume WT reduced abdominal fat and increased muscle strength.
关键词：Strengths training;Adiposity;Muscle strength;Lowvolume training
