Are Free Weights Or Resistance Bands Better For Increasing Muscle Strength, Hypertrophy And Fat Loss

PURPOSE: To determine the most efficient and effective protocol for increasing muscle hypertrophy, muscle strength and fat loss. METHODS: Randomized double-blind study including three groups of participants. All groups performed the same eight exercises using three different protocols. Group 1 performed a typical resistance training program recommended by the ACSM using free weights. They performed three sets of ten repetitions of each exercise, three days per week, at 70-80% of participant’s 1RM. Group 2 performed the same eight exercises with free weights, but divided into a push day and a pull day, six days per week total. They performed one set of each exercise to complete mechanical failure using a weight that allowed a minimum of 15 repetitions at a cadence of two seconds concentric and two seconds eccentric. Group 3 performed the same protocol as Group 2 but used a device that provided variable resistance with latex bands (X3, Jaquish Biomedical). Each exercise session required approximately 90, 30 and 15 minutes for Groups 1, 2 and 3, respectively. Participants exercised for 12 weeks with measurements taken by physical therapists at the beginning, and after 6 and 12 weeks. Measurements were body fat percentage, strength testing using maximal repetitions in one minute for squats, chin ups and push ups, and muscle hypertrophy using circumference measurements of the neck, waist, chest, and bilateral extremities. ANOVAs were used to compare improvements in each outcome across the groups (alpha = 0.05). RESULTS: There were no significant Group or Group x Time effects, indicating that any changes across Time were the same for all three exercise Groups (p > 0.05). The following measures showed significant (p < 0.05) improvements from baseline to 12 weeks (amount of change, % change from baseline): body fat (1.6%, 5.9%), squats (8.6, 22.1%), chin ups (2.1, 47.7%), push ups (9.3, 40.4%), waist (0.9 in, 2.6%), chest (0.8 in, 2.1%), left shoulder (0.9 in, 2.2%), left and right biceps (0.5 & 0.4 in, 3.9 & 3.1%), right forearm (0.3 in, 2.8%). CONCLUSIONS: Performing one set of an exercise to failure using variable resistance may be more time efficient and just as effective as using free weights, either for one set to failure or the more traditional approach of multiple sets.