1Independent researcher 2Department of Physiotherapy, Faculty of Health Sciences, Collegium Medicum, Andrzej Frycz-Modrzejewski Krakow University, 30-705 Kraków, Poland 3Institute of Sports Sciences, University of Physical Culture, 31-571 Kraków, Poland 4Department of Coaching and Innovation, University of Physical Culture, 31-571 Kraków, Poland *Correspondence: krzysztof.kasicki2@gmail.com
Abstract
Background: Strength training plays a key role in improving morphological parameters and physical fitness; however, the optimal intensity and volume of training remain the subject of ongoing research. The aim of this study was to assess the impact of an experimental strength training program with varying intensity on selected morphological parameters and physical fitness in men who engage in recreational bodybuilding. Material and Methods: The study included 40 men (aged 20–30) who were randomly assigned to two groups. Group A performed training with a submaximal load (80% 1RM), while Group B trained with a moderate load (40–60% 1RM). After eight weeks, the groups switched training protocols. Somatic parameters (lean body mass, BMI) and physical fitness test results (strength, endurance, VO₂max) were assessed. Results: Both groups showed a significant increase in lean body mass (p<0.05) and improvements in strength and endurance test results. The greatest increase in muscle mass and strength was observed in the group that trained with higher loads. Conclusions: Both moderate and submaximal load training effectively improve morphological parameters and physical fitness. The increase in lean body mass is strongly correlated with improvements in aerobic capacity and muscle strength.
Keywords: general population, health, fitness, strength training
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