Effects Of Different Training Frequencies Research Articles

Optimizing Bodybuilding Training Frequency for Weight Loss and Psychological Well-Being in Overweight Individuals: A 12-Week Study

Background: The increasing incidence of overweight and obesity raises a global public health challenge, with overweight individuals (BMI 25–29.9) at higher risk for chronic diseases like cardiovascular conditions and diabetes (WHO, 2024). While lifestyle changes, including dieting and exercise, are key strategies for weight management, bodybuilding is gaining attention for its potential in fat loss and improving body composition. However, the optimal frequency for bodybuilding sessions in overweight individuals remains unclear. This study explores the effects of different training frequencies on body weight, BMI, and fat loss. Methods: This cross-sectional study involved 90 participants, all classified as overweight (BMI 25–29.9). Participants were recruited through online advertisements and were divided into three groups, each following a 12-week bodybuilding training regimen with varying frequencies: twice, thrice, or five times weekly. Baseline body weight and BMI were recorded before training, and changes were assessed at the end of the program. A short questionnaire evaluated the effects of the training on weight loss, body composition, and psychological outcomes. Results: This study involved 90 participants, primarily aged 25-34 (48.9%). The demographic analysis revealed that males constituted 66.7% of the sample, exhibiting a mean weight loss of 75.23 pounds (p < 0.001) after 12 weeks of bodybuilding training, effectively rejecting the hypothesis that bodybuilding training has no significant impact on weight loss. Additionally, while no significant differences in weight loss were observed based on training frequency (F(2, 87) = 0.791, p = 0.457), both weight loss and body mass index (BMI) significantly improved with training. Conclusion: Overall, regular bodybuilding training positively influenced weight loss, body composition, and psychological well-being.

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

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.

Different Training Frequencies Maintain Muscle Power Performance After A Reduced Strength Training Period

Reduced strength training (RST) has been suggested to maintain muscle power performance achieved after a regular training period. This decrease is characterized by the manipulation of training volume and frequency aiming to avoid the negative effects of detraining. However, the effects of different training frequencies during RST on muscle power performance remain unknown. PURPOSE: To investigate the effects of different training frequencies during a RST period on muscle power performance. METHODS: Thirty three physically active male subjects were randomly assigned to three experimental groups: reduced strength training 2 (RST2 = two sessions per week), reduced strength training 1 (RST1 = one session per week) and detraining (DT = interrupted training). All three groups performed 8 weeks of high intensity strength training (ST) divides into two 4-wk periods (i.e. 2.d.wk-1 during 4 wk and 3.d.wk-1 at last 4 wks). After the ST, the RST1 and RT2 reduced the session volume (RST 2 = 2 x 8-6RM per session; RST 1 = 4 x 8-6RM per session) and training-frequency over 8 more weeks, while the DT group detrained. Maximal strength (1RM) and muscle power (PPw) in the half squat exercise, and Countermoviment jump height (CMJ) were measured before, after ST, and after RST. RESULTS: RST1, RST2 and DT showed similar increases in the 1RM after the ST 37.3 (±1,61%), 38.3 (±1,69%), and 41.7 (±2,61%) (p<0.01), respectively. The PPw and CMJ also increased similarly after ST 11.30 (±2.86%), 12.06 (±6.40%), and 10.77 (±5.14%) and 3.7 (±1.4%), 4.1 (±1.9), and 4.1 (±1.2), respectively. After the RST period, RST1 and RST2 groups were able to maintain their performance while DT showed significant decreased in 1RM 23.7 (±3.79%), PPw 34.86 (±12.30%), and CMJ 4.4 (±0.97%). CONCLUSION: These results support that different training frequencies during a RST period were able to maintain maximal dynamic strength and muscle power performance in physically active subjects.

Influence of group training frequency on arterial stiffness in elderly women

We evaluated the effects of different training frequencies on arterial stiffness. 77 elderly women (mean 68.8 years and 7.0 SD) were divided into two training (1DW and 2DW) and a CONTROL group (n = 23). 1DW (n = 29) participated in 90-min group training once a week for 12 weeks, while 2DW (n = 25) attended twice a week. Each training program included recreational activities, six to eight resistance exercises for circuit training, and leg exercises for chair-based exercise. Brachial systolic and diastolic blood pressures and the brachial-to-ankle pulse-wave velocity (baPWV) were obtained in the supine position. Muscle strength and ventilatory threshold were also measured. After the training program, a reduction (P < 0.01) in baPWV was observed in 2DW (-7.8 +/- 7.0%) but not in 1DW (-1.5 +/- 7.5%) and CONTROL (-0.4 +/- 7.5%) without any changes in other measurements. The results suggest that, in order to improve arterial stiffness, an exercise frequency of at least twice a week is to be recommended for elderly.