Abstract
ABSTRACTObjective:To compare the effects of different resistance training programs on measures of muscle strength and hypertrophy.Methods:Sixty-seven untrained subjects were randomized to one of two groups: Split Workout Routine (n=35), in which muscle groups were trained twice per week in an A/B split consisting of eight sets per session, or Full-Body Workout Routine (n=32), in which muscle groups were trained four times per week with four and eight sets per session. Both groups performed eight to 12 repetition maximum per set, with 60 seconds of rest between sets. Maximal strength and muscle thickness were assessed at baseline and after eight weeks of training.Results:A significant main effect of time (pre versus post) was observed for maximal strength in the bench press and squat exercises and thickness of the elbow extensor, elbow flexor and quadriceps femoris muscles. Selected variables did not differ significantly between groups.Conclusion:Resistance training twice or four times per week has similar effects on neuromuscular adaptation, provided weekly set volume is equal.
Highlights
Resistance training (RT) is widely known as the most effective way to increase muscle strength and mass, i.e., muscle hypertrophy in humans.[1]
In a recent meta-analysis, hypertrophic gains were associated with training muscle groups more than once per week.[2] it is not clear whether higher weekly training frequencies translate into superior gains relative to lower frequencies
The paucity of studies addressing higher frequency of training may stem from the premise that a minimum of 48 hours of recovery between training sessions targeting the same muscle groups is needed, as per guidelines published by the American College of Sports Medicine (ACSM).(3)
Summary
To compare the effects of different resistance training programs on measures of muscle strength and hypertrophy. Methods: Sixty-seven untrained subjects were randomized to one of two groups: Split Workout Routine (n=35), in which muscle groups were trained twice per week in an A/B split consisting of eight sets per session, or Full-Body Workout Routine (n=32), in which muscle groups were trained four times per week with four and eight sets per session. A força e a espessura muscular máximas foram avaliadas no início e após oito semanas de treinamento. Resultados: Observaram-se diferenças significativas considerando o tempo (pré versus pós) para força máxima no supino, agachamento e espessura muscular de extensores do cotovelo, flexores do cotovelo e músculos do quadríceps femoral. Conclusão: O treinamento de força realizado duas ou quatro vezes por semana com volume de séries equalizado promove adaptações neuromusculares similares. Descritores: Treinamento de resistência; Desenvolvimento muscular/ fisiologia; Músculo esquelético/crescimento & desenvolvimento; Força muscular; Hipertrofia
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