The effects of whey protein with or without carbohydrates on resistance training adaptations

Table 1 An overview of the RT program: the first block was a preparatory phase after which supplementations started and within those the subjects were separated into 2 different training regimens. Training bout consisted always of four main exercises trained with the spesific regimen of using either MS, HS or PS as a focus. Five accessory exercises were trained in a HS manner

	Weeks	Training sessions per week	Main aim of training legs BP and LPD		Aim for other accessory exercises	Exercises per session
Prep. period	1–4	2	100 %	ME	ME	9
SHP-group	5–8	2 to 3	75 %	MS	HS	9
			25 %	PS	HS	9
	9–12	2 to 3	25 %	MS	HS	9
			75 %	PS	HS	9
	13–16	2	12.5 %	MS	HS	9
			87.5 %	PS	HS	9
HS-group	5–8	2 to 3	100 %	HS	HS	9
	9–12	2 to 3	75 %	HS	HS	9
	13–16	2	25 %	HS	HS	9
			75 %	MS	HS	9

ME muscle endurance, SHP Strength-hypertrophy-power training, HS Hypertrophy-strength training, MS maximal strength, PS power & strength, UFC until concentric failure, RM repetition maximum, 2 to 3 every second week twice per week / thrice per week, BP bench press, LPD lat pull down

ISSN: 1550-2783