Several studies have shown a positive association between variable resistance training and improvement of muscular performance. However, the effect of variable resistance training to improve body composition in untrained individuals remains unclear. The objective of this research was to examine the comparison of 12 weeks combined weight and chain versus combined weight and elastic band variable resistance training on body composition among untrained male adults. Fifty healthy untrained males (age: 21.5 ± 1.95 years) were randomly selected and assigned into three groups: combined weight and chain (WC), combined weight and elastic band (WE), and free-weight (CG). All groups trained with 3 sets of 8 - 12 repetitions with 70% to 80% of 1RM for 2 days per week. Approximately 65% of the resistance was provided by free-weights and 35% of the resistance was provided by chains and elastic bands for the WC and WE groups. Body fat mass (FM) and body fat free mass (FFM) using bioelectrical impedance analyser were measured before, in the middle and after the intervention. Results reported although in the middle and after the intervention all groups showed a significant reduction in FM and significant gained in FFM (p < 0.05), there were not significant differences in FM and FFM among all groups (p > 0.05). However, FM decreased and FFM increased more insignificantly in WE and WC groups compared with CG group, and also FM decreased and FFM increased more insignificantly in WE group to compare with WC group during and after 12 weeks of variable resistance training (p > 0.05). The results showed WE variable resistance training had a better effect insignificantly to improve body composition in the middle and after 12 weeks of variable resistance training among untrained male adults.

Several studies have shown a positive association between variable resistance training and improvement of muscular performance. However, the most effective type of variable resistance training to improve muscular performance (such as; strength and endurance) in untrained individuals remains unclear. The objective of this research was to examine the effects of 12 weeks combined weight and chain versus combined weight and elastic band variable resistance training on muscular strength and endurance among untrained male adults. Fifty healthy untrained males (age: 21.5 ± 1.95 years) were randomly selected and assigned into three groups: combined weight and chain (WC), combined weight and elastic band (WE), and free-weight (CG). From week 1 until week 12 all groups trained with 3 to 4 sets of 8 - 12 repetitions with 70% to 80% of 1RM for 2 days per week. Approximately 65% of the resistance was provided by free-weights and 35% of the resistance was provided by chains and elastic bands for the WC and WE groups. Upper and lower body muscular strength and endurance using one-repetition maximum, and maximum repetitions were measured before, in the middle and after the intervention. Results reported there were significant increases in upper and lower body muscular strength and endurance in all groups in the middle and after the intervention (p < 0.05), and these variables increased more and faster significantly in WC and WE groups compared with CG group. Finally, although in the middle and after the intervention there were not significant differences in upper and lower body muscular strength and endurance between WE and WC groups (p > 0.05), the results showed WE variable resistance training had a better effect insignificantly to improve upper and lower body muscular strength and endurance in the middle and after 12 weeks of variable resistance training among untrained males.