“The 12-wk whole body resistance training program involved 13 guided-motion resistance exercises divided over 3 different training days, as previously described (8). Briefly, training days were divided into legs (leg press, leg curl, leg extensions, and standing calf raises), pushing exercises (seated military press, bench press, vertical bench press, chest fly, and seated machine triceps extensions), and pulling (latissimus pull-down, seated wide-grip row, seated narrow low row, and seated biceps curl) exercises. One repetition maximum (1 RM) was measured for each exercise before training and 2–4 d after the last training session to evaluate strength changes. Participants trained 5 d/wk at an initial intensity of ∼70% of the pretraining 1 RM with a goal of 2 sets of 10–12 repetitions during the first 2 wk. In wk 3–12, exercise intensity was adjusted to ∼80–85% 1 RM so that 3 sets of 6–10 repetitions were performed. All training sessions were supervised by a study investigator to ensure proper technique and exercise intensity adherence. Compliance with the training program in terms of attendance was >95% for all participants.”
“Although our data do not directly address the level of protein intake at which zero nitrogen balance would occur, the significantly more positive nitrogen balance after training demonstrates a more efficient utilization of dietary protein in the trained state.”
The Moore et al subjects averaged 62 kg of lean mass at the start of the study and 65 kg at the end.