Category: Lifestyle Medicine; Complementary Integrative Rehabilitation Medicine
Objective : To better understand differences in the effect of the Modified Anatoly Strength Training (MAST) system, by age category and sex.
A data review was conducted on consecutive individuals who completed the recommended 10-week weight lifting program over a three-year period. Data were retrieved concerning age, gender and weights lifted at each weekly exercise session.
Setting : Private strength training gym
Participants (or Animals, Specimens, Cadavers) :
Adults presenting over a 5-year period for training at a MAST gym were invited to participate. Among the studied were 161 consecutive adult subjects, 62% were male with a group mean age of 45.57±11.71 years. Only those who participated in the program for 10 weeks were included in the analysis.
At each strength training session, the participants engaged in four separate exercises, all involving free weights using a barbell system. The first of the exercises, the belt lift, involves the use of a barbell connected to a hoisting belt, which is attached at each end of the barbell to a connecting star. The second lift, hand lift, is performed using a barbell system positioned within a metal track. The third lift, chest press, is performed from a lying position with weights positioned within a track system such that only up-and-down movements are permitted. The fourth lift, leg press, is performed from a lying position using a barbell system contained within upright metal tracks.
Main Outcome Measure(s) :
Previous studies of Modified Anatoly Strength Training (MAST) demonstrated this to be a unique program for loading the musculoskeletal system with extremely high loads over short arcs. This study expanded on the pilot data, reviewing a larger number of consecutive participants to better understand differences in effect of the weightlifting, by age category and sex.
This study of consecutive participants at a MAST gym found that participants, lifting large weights over short arcs of movement 30 minutes only once per week, could significantly increase their strength, at each session, with an average free weight lifted peaking at over 1000 lbs. Significant gains were made by both sexes and in all age groups (p<0.001).
This retrospective analysis found that MAST weightlifting provides a rather unique opportunity to load the musculoskeletal system with extremely high weights, with rapid weekly weight gains using only short weekly training sessions.