The Effects of 'High-Low' Resistance Training and Creatine Supplementation in Aging Adults

Abstract

The purpose was to investigate the effects of high-low resistance training (2 sets of leg

press, chest press, hack squat and lat pull-down exercises performed to muscle fatigue at

80% baseline 1-repetition maximum [1-RM] immediately followed by repetitions to

muscle fatigue at 30% baseline 1-RM) and creatine supplementation in aging adults.

Participants were randomized to one of two groups: Creatine (CR: n = 14, 7 females,

7 males; 0.1 g/kg/day of creatine + 0.1 g/kg/day of maltodextrin; age = 58.0 ± 3.0 years)

or Placebo (PLA: n = 17, 7 females, 10 males; 0.2 g/kg/day of maltodextrin; age = 57.6 ±

5.0 years) during 12 weeks of high-low resistance training (3 days/week). Prior to and

following training and supplementation, assessments were made for body composition

(whole-body lean tissue mass, fat mass, bone mineral), strength (1-RM for the leg press,

chest press, hack squat and lat pull-down exercise), muscle endurance (total number of

repetitions performed for 1 set using 70% baseline 1-RM for the chest press exercise and

80% 1-RM for the leg press exercise), tasks of functionality (hand-grip strength, balance,

falls, walking speed), muscle protein catabolism (urinary excretion of 3-methylhistidine,

3-MH) and diet. Results showed that high-low resistance training improved lean tissue

mass, muscle strength, endurance and tasks of functionality (p < 0.05). The addition of

creatine to high-low resistance training significantly increased body mass (p = 0.002) and

lean tissue mass (p = 0.007) compared to placebo. Males on creatine increased muscle

strength (lat pull-down only) to a greater extent than females on creatine (p = 0.005).

Creatine enabled males to train at a greater capacity over time compared to males on

placebo (p = 0.049) and females on creatine (p = 0.012). Males on creatine (p = 0.019) and females on placebo (p = 0.014) decreased 3-MH, while females on creatine showed

an increase.

In conclusion, high-low resistance training is an effective intervention for improving

muscle mass, muscle performance and functionality in aging adults. The addition of

creatine to high-low resistance training augments the gains in lean tissue mass from

resistance training alone.

Keywords: Sarcopenia, Muscle Mass, Strength, Endurance, Muscle Protein

Catabolism