Several studies comparing resistance training (RT) frequencies may have been affected by the large between-subject variability. This study aimed to compare the changes in lower limbs maximal dynamic strength (1RM) and quadriceps femoris cross-sectional area (CSA) after a RT with different weekly frequencies in strength-trained individuals using a within-subject design. Twenty-four men participated in a 9-week RT program, being randomly divided into two conditions: resistance training with equalized total training volume (RTEV) and with unequalized total training volume (RTUV). The RT protocol used the unilateral leg press 45° exercise and each subject’s lower limb executed one of the proposed frequencies (one and three times/week). All conditions effectively increased 1RM and CSA (p<0.001); however, no significant differences were observed in the values of 1RM (p = 0.454) and CSA (p = 0.310) between the RT frequencies in the RTEV and RTUV conditions. Therefore, RT performed three times a week showed similar increases in 1RM and CSA to the program performed once a week, regardless of training volume equalization. Nevertheless, when the higher RT frequency allowed the application of a greater TTV (i.e., RTUV), higher effect size (ES) values (0.51 and 0.63, 1RM and CSA, respectively) were observed for the adaptations.

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Introduction: Training status is one of the factors that may influence training frequency, and in fact, evidence has suggested that previously trained subjects need to perform strength training (ST) at higher weekly frequencies, in order to increase strength and muscle mass. Objective: To compare the changes in lower limbs maximal dynamic strength (1RM) and in the cross-sectional area (CSA) of the quadriceps femoris muscle, after performing a strength training program distributed at different weekly frequencies in a group of previously strength trained individuals. Materials and Methods: The sample was composed of 24 male subjects, aged between 18-35 years, who participated in a 9-week ST program. The subjects were divided into two conditions: STEV-strength training with equalized volumes and, STUVstrength training with unequalized volumes. The ST protocol used the leg press 45º exercise (unilateral) as the only exercise, and thus, each lower limb was submitted to one of the proposed weekly training frequencies (i.e., one and three times). The 1RM test in the leg press 45º exercise (unilateral) and the CSA measurements of the quadriceps femoris muscle were performed at the pre and post training moments. Results: The increases in the 1RM values were significant (p<0.001) and similar, in the different ST frequencies of the STEV condition (16.0 ± 10.0% and 17.2 ± 12.2% for one and three times a week, respectively) and STUV condition (19.4 ± 13.1% and 24.6 ± 14.2% for one and three times a week, respectively). For CSA, there were also similar and significant increases (p<0.001), in the different ST frequencies of the STEV condition (2.1 ± 2.1% and 2.0 ± 2.8% for one and three times a week, respectively) and STUV condition (1.5 ± 2.6% and 4.1 ± 5.0% for one and three times a week, respectively). When the effect size (ES) and the confidence interval (CI) were calculated, it was observed that the higher training frequency presented better results in the 1RM and CSA values, only when it was allowed to perform a higher training volume (i.e., STUV). Conclusion: The ST performed three times a week, showed 1RM and CSA increases similar the one performed only once, regardless of training volume equalization. When the higher frequency of ST allowed a greater total volume of training, significant values of the CI of the ES were observed for both adaptations. Therefore, if trained individuals require higher training volumes to increase strength and muscle mass, alternatives such as increased ST frequency can be considered.