Effect Of Training Frequency On Muscle Mass, Strength And Power Performance During Reduced Resistance Training

Abstract

Reduced resistance training (RRT) has been suggested to maintain muscular adaptations (e.g. muscle hypertrophy, muscle strength power). The RRT may be applied after a period of high intensity resistance training (HIRT) by reducing training volume and changing frequency. Several studies have shown positive RRT effects when training volume is decreased 50-60%. However, the effects of different training frequencies during RRT on muscle mass, muscle strength and power performance remain unknown. PURPOSE: To investigate the effect of different training frequencies on muscle mass, strength and power performance during a period of RRT. METHODS: Thirty three physically active male subjects were submitted to 8 weeks of upper limbs high intensity resistance training (HIRT) divided into two 4-wk periods (i.e. 2.d.wk−1 the first 4 wk and 3.d.wk−1 the last 4 wks). After that they randomly assigned to three experimental groups: reduced resistance training 2 (RRT2 = two sessions per week), reduced resistance training 1 (RRT1 = one session per week), and detraining (DT = interrupted training). RRT1 and RRT2 reduced training session volume by 50-55% and DT group detrained for 8 more weeks. Triceps brachii cross sectional area (TCSA), maximal dynamic strength (1RM), and muscle power (PPw) in the bench press exercise were measured before, after RT, and after RRT. RESULTS: RRT1, RRT2, and DT showed similar increases in the TCSA after the HIRT period [16.5% (±3.6), 15.9% (±2.7), and 17.1% (±4.6) (p<0.01), respectively]. The 1RM and PPw also increased similarly for all three groups [17.2% (±2.9), 41.1% (±6.4), and 41.8% (±5.1) and 15.8% (±6.4), 15.3% (±5.4), and 18.2% (±7.3), respectively]. After the RRT period, RRT1 and RRT2 groups were able to maintain their TCSA, 1RM and PPw performance while DT showed significant decreases in TCSA (13.1±4.2%), 1RM (23.7±6.8%), and PPw (15.7±5.3%). CONCLUSION: The results showed that RRT performed once or twice a week but with similar training volume is able to maintain muscle hypertrophy, strength and power performance obtained after 8 weeks of HIRT.