Nine weeks of dedicated for the elderly to see progress If you train long enough, your bound to build muscle eventually. Just how long was recently investigated by researchers from Brazil who recruited elderly men and women to undergo a 10-week resistance training (RT) program with workouts twice per week, no structured physical activity (control). Initially, the subjects warmed-up in a stationary bicycle for five minutes. Afterwards, subjects performed 4 sets x 10 repetitions with a 1-min rest interval between sets in a 45° leg press machine (G3-PL70 MATRIX, São Paulo, Brazil). In the first five weeks of training the exercise intensity was set at 70% 1-RM, based on the pre-test values; for the last five weeks, exercise intensity was increased to 80% of the re-tested 1-RM (assessed at the middle of the RT period). The range of motion at the knee joint during the leg-press was set to ~ 90°....
