Whole-body Functional and Traditional Resistance Training are equally effective in increasing Muscular Fitness and Performance Variables in Untrained Young Men

Abstract BackgroundFunctional resistance training (FRT) has been proposed as a safety alternative to traditional resistance training (TRT) for increasing neuromuscular adaptation capacity and improving certain muscular strength and competitive performance. The present study we sought to compare the effects of 6 weeks of whole-body functional and traditional resistance training on muscular fitness and performance variables in untrained young men.Methods29 untrained healthy young males aged 18–29 years who were randomly assigned to 6 weeks of functional resistance training (at 40% 1RM, 4-5sets of 20 repetitions, 3 times/week) or traditional training (at 70% 1RM, 4-5sets of 12 repetitions, 3 times/week). All subjects underwent numerous tests before and after the 6-week training such as upper and lower limb circumferences, maximal strength (barbell squat, bench press, dead lift, right leg flexion), power (throwing ability, jumping ability) and physical performance (sprint achievement, pull-up, handgrip strength). Internal training load variables was assessed by ratings of perceived exertion (RPE).Results(1) Both resistance training protocols improved muscular fitness and physical performance, no difference was observed between groups. However, only TRT protocols decreased body mass (-1.5kg, p < 0.05) and BMI (-0.5 kg/m2, p < 0.05). Internal training load variables between groups were no difference over a 6 weeks training period.ConclusionsIn conclusion, there is no difference between 6 weeks of whole-body functional resistance training compared to traditional resistance training on muscular fitness and performance.Trial registration: ChiCTR2100048485. Registered 09 July 2021, http://http://www.chictr.org.cn/