A Comparative Analysis of Strength Training Programs: Delorme and Empower Gym Training Program

A Thesis Proposal Submitted to

The Physical Therapy Department, College of Science In Partial Fulfillment of the Thesis at the Philippine Rehabilitation Institute

By: Cordero, Jeanelyn M. Narsing, Christian Leonard

Table of Contents Chapter I Introduction I. II. III. IV. V. VI. VII. VIII. IX. Chapter II I. Chapter III Methodology I. II. III. IV. V. VI. Research Design.. Respondents of the Study. Research Locale/ Setting.. Instrumentation and Validation of Instrument Data Gathering Procedure Statistical Treatment of Data.. Review of Related Literature Background of the study .. 2 Statement of Problem ..2 Objectives..3 Hypothesis.3 Theoretical Framework Conceptual Framework. Significance of the Study.. Scope and Limitations Definition of Terms

Introduction I. Background of Study

II.

Strength is a broad term refers to the ability of the contractile tissue to produce tension and a resultant force based on the demand placed on a muscle. More specifically, muscle strength is the greatest measurable force that can be exerted by a muscle or muscle group to overcome resistance during a single maximum effort. Functional strength relates to the ability of the neuromuscular system to produce, reduce, or control forces, contemplated or imposed, during functional activities, in a smooth, coordinated, manner. Strength is the maximal force that can be exerted by a muscle. It has long been known that the maximal force that a muscle may develop is related to the size of the muscle, to the physiological cross sectional area of the muscle. The physiological cross sectional area of the muscle is the combined cross section of all muscle fibers. For the past 50 to 60 years practitioners and researchers alike in rehabilitation and fitness settings have taken great interest in resistance exercise and functional training. As a result many system of exercise have been developed to improve muscle strength, power, and endurance. Strength training is defined as a systematic procedure of a muscle or muscle group lifting, lowering, or controlling heavy loads (resistance) for relatively low number of repetitions or over a short period of time. The most common adaptation to heavy resistance exercise is an increase in the maximum force-producing capacity of a muscle, that is, an increase in muscle strength, primarily as a result of neural adaptations and an increase in muscle fiber size. Also strength is one of the key elements of muscle performance. Individuals who want to look good or to be physically healthy engaged in some strength program offered to some gym , also some weightlifters have specific programs to help them achieved their highest potential especially if they want to compete to other gyms or in a competition. (Therapeutic exercise 5 th edition, kisner) Statement of the Problem The concept of PRE was introduced almost 60years ago by De Lorme, who originally used the termed heavy resistance training and later load resisting exercise to described a new system of strength training. De Lorme proposed and studied the use of 3 sets of 10 RM with progressive loading during each set. De Lorme technique builds a warm-up period into the protocol , whereas Oxford technique diminishes the resistance as the muscle fatigues. Both regimens incorporated a rest interval between sets ; both incrementally increases the resistance over time; and both have been shown to result in training induced strength gains over time. In randomized study comparing Delorme and Oxford regimens, no significant differences was found in adaptive strength gains in the quadriceps muscle group in older adults after a 9week exercise program. On the other hand, the _____ is a strengthening program based on one repetition maximum. This type of program lets an individual train three times a week with at least 1 day rest day in between training. 2

III.

Objectives General Objective:

The study aims to compare the increase in the strength between the Delorme and the Empower Gym: Specifically the study aims to: 1. Determine the characteristics of the respondents in terms of: 1.1 Age 1.2 Training experience; and 1.3 Body weight 2. To differentiate the effects between Delorme and the Empower Gym program in terms of increase in strength with regards to their : 2.1 Repetition maximum (1RM); and 2.2 Repetition maximum (6RM) (used to determine the amount of weight to be used in Delorme) 3. To differentiate the effects within Delorme and the Empower Gym program in terms of strength with regards to their : 3.1 Repetition maximum (1RM) 3.2 Repetition maximum (6RM) (used to determine the amount of weight to be used in Delorme) 4. To determine the change in strength between Delorme and Empower Gym program in terms of: 4.1 Snatch 4.2 Clean and jerk 4.3 Djkajdk 5. To determine the change in strength with Delorme and Empower Gym program in terms of major lifts which are : 5.1 Snatch 5.2 Clean and jerk 5.3 Hasdhdj IV. Hypothesis Both programs (Delorme and Empower Gym) are used as a means to increase a persons strength , but both program uses their own unique strategy in doing sp giving them a different way and different result in achieving their own desired goals. It is therefore hypothesized that there would be a significant difference in terms of increase in strength between Delorme and Empower Gym. 3

V.

Theoretical Framework Theory in Focus: Overload Principle Overload Principle a guiding principle of exercise prescription that has been one of the foundations on which the use of resistance exercises to improve muscle performance. Simple stated, if muscle performance is to improve, a load that exceeds the metabolic capacity of the muscle must be applied; that is the muscle must be challenged to perform at a level greater than that to which it is accustomed. If the demands remain constant after the muscle has adopted, the level of muscle performance can be maintained but not to increased. The Overload Principle focuses on the progressive loading of the muscle by manipulating, for example, the intensity or the volume of exercise. Intensity of resistance refers to how much weight (resistance) is imposed on the muscle, whereas the volume encompasses variables such as repetitions, sets or frequency of exercise, any one or more of which can be gradually adjusted to increase the demands on the muscle. In strength training program , the amount of resistance applied to a muscle is incrementally and progressively increased.( Therapeutic exercises 5th edition, kisner). Simply the more stress you placed on a muscle, the more reaction will it have. So by stressing the body through lifting heavy a weight that the body is unaccustomed to lifting, the body will react by causing physiologic changes to be able to handle it the second time around.

VI.
Delorme Program

Conceptual Framework

-protein synthesis -hypertophy of muscle

Increased in muscle strength

Gym

Adaptation o muscle groups

Both programs Delorme and ____ are used to increase muscle strength. If followed properly both programs are beneficial to gain full muscle potential which will lead to hypertrophy or increased in muscle fibers leading to increase in muscle size.

4 VII. Significance of the study The study is significant not only to all athletes training for a competition but for also to ordinary individuals aiming to gain increase in muscle size. To physical therapist with a means of a more effective training program that they can give to patients who needs to increase muscle strength. Scope and Limitations The study is limited to persons with a good cardiovascular condition, enough experience and knowledge in weight training which can only be done in a gym or any lace with adequate training equipments. Definition of Terms DeLorme Weightlifting Anaerobic exercise- is an exercise intense enough to trigger anaerobic mechanism. It is used by athletes in non-endurance sports to promote strength, sped, power and by body builders to build muscle mass. Aerobic exercise- is an exercise that involves or improves oxygen consumption by the body. Aerobic means with oxygen and refers to the use of oxygen in the bodys metabolic energy-generating process. One rep maximum (one repetition maximum 1 RM)- is the maximum amount of weight one can lift in a single repetition for given exercise. Bodybuilding- is a form of body modification involving intense muscle hypertrophy; an individual who engages in activity is referred to as a bodybuilder SnatchClean and Jerk Hypertophy-is an increase in size of muscle fibers due to the stress placed upon it. Protein synthesis- is the process in which cells build proteins Strength- is the ability of a person to exert force on a physical objects using muscles. Increasing physical strength is the goal of strength training. Strength Training- the use of resistance to muscular contraction to build the strength , anaerobic endurance and size of skeletal muscles. There are many different methods of strength training, the most common being the use of gravity or elastic/hydraulic forces to oppose muscle contraction. Resistance Training-is a form of strength training in which each effort is performed against a specific opposing force generated by resistance. Stress- the average amount of force exerted per unit area.

VIII.

IX.

Physical exercise- is any bodily activity that enhances or maintains physical fitness and overall heath.

5 REVIEW OF RELATED LITERATURE

Delorme and Oxford Regimens. The concept of PRE was introduced almost 60years ago by De Lorme, who originally used the termed heavy resistance training and later load resisting exercise to described a new system of strength training. De Lorme proposed and studied the use of 3 sets of 10 RM with progressive loading during each set. De Lorme technique builds a warm-up period into the protocol , whereas Oxford technique diminishes the resistance as the muscle fatigues. Both regimens incorporated a rest interval between sets ; both incrementally increases the resistance over time; and both have been shown to result in training induced strength gains over time. In randomized study comparing Delorme and Oxford regimens, no significant differences was found in adaptive strength gains in the quadriceps muscle group in older adults after a 9-week exercise program. (Therapeutic exercise 5th edition, kisner)

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METHODOLOGY RESEARCH DESIGN The study will be making use of the true experimental design in which the researchers artificially manipulates the study factors. This design also utilizes a control group, using random assignment to equalize the comparison groups, which eliminates all threat the interval validity except mortality. RESPONDENTS OF THE STUDY The respondents of tat we will be using are the trainers in the Empower Gym which has a total population of 25. From the total population, we will be getting 20 subjects divided into two groups. Each pair of the respondents should be of same sex, and age division (18-25y/o) and same training experience. RESEARCH LOCALE/ SETTING We will be testing 20 respondents in a gym area with enough proper training equipments needed to conduct the experiment. Gamit? INSTRUMENTATION AND VALIDATION OF INSTRUMENT The respondent will be divided into two groups, the 1st group will be given the Delorme program and the 2nd group will be given the Empower gym program. Each respondents 1RM and 6RM will be pre tested before the program is given to determine the working weight that each of them will be using for the training phase. After 4 weeks of training, each respondent 1RM and 6RM will be tested again to determine their increase in strength. GATA GATHERING PROCEDURE We are going to achieve this by using a comparative analysis of datas that we will be gathering from 20 respondents taken from a total population of 25 (10 in group A and 10 in group B). We will be testing both groups in a gymnasium and we will be giving group A Delorme program while group B will be given the Empower gym program. Both groups will be tested for duration of 4 weeks. First we will measure each athlete 1Rm during pre testing stage then every week to monitor if there is a increase in their strength until the post testing stage. STATISTICAL TREATMENT OF DATA Our group will be making use of univariate analysis of variance , more specifically the dependent paired t-test method as this test is used o determine and compare related measures taken from paired groups before and after the program. EQUATION:

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V.

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For this equation, the difference between all pairs must be calculated. The pairs are matched together into groups their pre-test and post-test scores are taken. The average (Xd) and standard deviation (Sd) of those differences are used in this equation. The constant Mo is non-zero if you want to test whether the average of the difference is significantly different than Mo. The degree of freedom used is N-1.