Abstract
Objective: The purpose of this study was to evaluate whether performing resistance training four days per week was superior to two days per week, in promoting strength and neuromuscular adaptations of the leg extensor muscles. Methods: Nine untrained participants (21.4 ± 2.0 years) were pair matched according to gender and leg extensor maximal voluntary contraction (MVC) and randomly assigned to either a low frequency group (LFG) or a high frequency group (HFG). MVC, 10-repetition maximum (10 RM), and voluntary muscle activation (VA) were recorded pre and post two weeks of unilateral leg extension resistance training. The interpolated twitch technique was used to estimate VA and surface electromyography data was recorded during MVC. Results: VA and 10 RM increased significantly for both groups. For LFG, VA increased from 84.5% ± 5.0% to 92.5% ± 3.4% (p = 0.003) and for HFG, VA increased from 87.3% ± 2.1% to 95.3% ± 1.3% (p = 0.006). 10 RM increased from 43.2 ± 8.0 kg to 48.2 ± 6.2 kg (p = 0.034) and from 45.3 ± 5.9 to 49.0 ± 7.4 kg (p = 0.05) for LFG and HFG, respectively. No differences were observed between groups. Thus, two weeks of resistance training significantly increased the 10 RM and VA in both groups, while no differences were observed between groups. Conclusions: These results indicate that performing resistance training two or four times per week are equally effective in promoting strength and neuromuscular adaptations, when weekly volume is equalized.
Highlights
In resistance training programs, different variables can be manipulated in order to optimize training adaptations, and increase muscular strength (ACSM, 2009; Rhea et al, 2003)
10-repetition maximum (10 RM) pre- and post-test, total number of lift and total volume lifted during all training sessions are shown for low frequency group (LFG) and high frequency group (HFG) and their p-value
The main finding of the present study was that two weeks of resistance training significantly increased voluntary muscle activation (VA) and 10 RM in both groups and that no differences were observed between groups in any of the investigated parameters
Summary
Different variables can be manipulated in order to optimize training adaptations, and increase muscular strength (ACSM, 2009; Rhea et al, 2003). It is important to note that weekly differences in training volume were not accounted for, resulting in both training volume and training frequency being higher in the group training three days per week To account for this difference, Candow & Burke (2007) implemented a volume-equalized study design and found that both two and three weekly resistance training sessions increased muscle strength and hypertrophy and that no differences between the groups were observed. Previous studies indicate that weekly volume rather than frequency may be more important when training for strength and hypertrophy (Benton et al, 2011; Braith et al, 1989; Candow & Burke, 2007; McLester et al, 2000; Schoenfeld et al, 2015). No information is available regarding the short-term effects (≤three weeks) of training frequency on neuromuscular adaptations
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