Effects of equal-volume resistance training with different training frequencies in muscle size and strength in trained men

Abstract

Background: The 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.

Methods: Sixteen 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.

Results: ANOVA 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.

Discussion: 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. 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.

Keywords: Lean muscle mass; Muscle adaptation; Resistance training; Skeletal muscle.

Figure 1. Changes in muscle thickness of elbow flexors.

Individual values for pre- and post-training muscle thickness of elbow flexors (mm). Group 1 trained each muscle group once a week and Group 2 trained each muscle group twice per week. * significant difference between pre- and post-values (p < 0.05).