How much of an increase in lean body mass can one expect with resistance training?
Many individuals may begin a resistance training program aiming to increase their lean body mass (specifically their muscle mass) by an unreasonable amount compared to what is physiologically possible in most cases (e.g. “I want to to put on 20 lbs [9 kg] of muscle mass in the next 6 months”). In such cases, it would be helpful to have a more reasonable goal based on knowledge from studies documenting changes in lean body mass using validated measures (e.g. DXA,).
Perform a literature search to find at least one peer-reviewed, original research (not a review) article which documents the change in lean body mass following a resistance training protocol. Summarize the findings in your post including the following:
A brief summary of the methods of the study including who was studied (participants), what was the training intervention, and what method was used to measure lean body mass
What was the average change in lean body mass from the intervention? (e..g the ‘pre’ to ‘post’ difference in LBM for the training groups)
Based on the length of the intervention, what is the average change in LBM per week? (i.e. average total change in LBM divided by the number of training weeks)