Abstract
BackgroundThe objective of the present study was to compare the effects of equal-volume resistance training (RT) performed with different training frequencies on muscle size and strength in trained young men.MethodsSixteen men with at least one year of RT experience were divided into two groups, G1 and G2, that trained each muscle group once and twice a week, respectively, for 10 weeks. Elbow flexor muscle thickness (MT) was measured using a B-Mode ultrasound and concentric peak torque of elbow extensors and flexors were assessed by an isokinetic dynamometer.ResultsANOVA did not reveal group by time interactions for any variable, indicating no difference between groups for the changes in MT or PT of elbow flexors and extensors. Notwithstanding, MT of elbow flexors increased significantly (3.1%, P < 0.05) only in G1. PT of elbow flexors and extensors did not increase significantly for any group.DiscussionThe present study suggest that there were no differences in the results promoted by equal-volume resistance training performed once or twice a week on upper body muscle strength in trained men. Only the group performing one session per week significantly increased the MT of their elbow flexors. However, with either once or twice a week training, adaptations appear largely minimal in previously trained males.
Highlights
Designing resistance training (RT) programs involves the manipulation of numerous variables that interact with each other, which can have a large influence on the program outcomes (Paoli, 2012; Gentil et al, 2017a)
Though it is argued that it might be beneficial to train with higher frequencies to continue to produce adaptations (Dankel et al, 2017), this might be challenging for most participants
Only the group that trained once per week significantly increased muscle thickness. This is similar to a previous study from our group using a similar training program in untrained participants where there were no differences between groups for increases in muscle strength and size; it is important to note that the effect sizes of muscle strength were higher in the group that performed two sessions per week (Gentil et al, 2015)
Summary
Designing resistance training (RT) programs involves the manipulation of numerous variables that interact with each other (e.g., number of sets, repetitions, rest intervals, etc.), which can have a large influence on the program outcomes (Paoli, 2012; Gentil et al, 2017a). How to cite this article Gentil et al (2018), Effects of equal-volume resistance training with different training frequencies in muscle size and strength in trained men. Considering that lack of time is a common barrier to exercise adoption (Trost et al, 2002), identifying the minimal frequency of RT to optimize adaptation is of importance In this regard, condensing exercise sessions into fewer days, while still performing an equal volume, might be a promising strategy, since it would reduce the number of days required and reduce the total time spent, considering the time necessary for preparation and transport. The objective of the present study was to compare the effects of equalvolume resistance training (RT) performed with different training frequencies on muscle size and strength in trained young men. The present study suggest that there were no differences in the results promoted by equal-volume resistance training performed once or twice a week on upper body muscle strength in trained men. With either once or twice a week training, adaptations appear largely minimal in previously trained males
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