Effect of different training frequencies on maximal strength performance and muscle hypertrophy in trained individuals—a within-subject design

Abstract

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.

The Squat One Repetition Maximum May Not Be the Best Indicator for Speed-Related Sports Performance Improvement in Elite Male Rugby Athletes

“…In this regard, given that studies have shown that increased gluteus maximus activity is associated with increased maximal running speeds [29], it is likely that the increased knee extensor capacity during squats had less of an impact on the speed-related performance measured in this study. Despite the lack of correlation between squat 1RM improvement and sport performance in this study, squats remain integral for overall strength and fitness in athletes [30]. In addition, there is a study that showed increasing the squat 1RM was effective in improving vastus lateralis and gluteus maximus muscle thickness [31].…”

High‐frequency resistance training improves maximal lower‐limb strength more than low frequency

“…Most of the previous studies that have compared different training frequencies with an equal number of sets per week reported no statistical or magnitude differences in strength and hypertrophy between the intervention groups (Arazi et al, 2011;Benton et al, 2011;Brigatto et al, 2019;Candow et al, 2007;Hamarsland et al, 2022;Johnsen et al, 2021;Neves et al, 2022;Ochi et al, 2018;Saric et al, 2019;Yue et al, 2018). Consequently, meta-analyses and systematic reviews have concluded that weekly training frequency can be based on personal preference provided that weekly training volume is equated (Cuthbert et al, 2021;Grgic et al, 2019;Schoenfeld et al, 2019).…”

“…Some interventions have compared relatively similar frequencies (e.g., 2 vs. 3 sessions per week), raising the possibility that the conditions were not sufficiently different to identify statistical differences between groups (Benton et al., 2011; Brigatto et al., 2019; Candow et al., 2007). Others have implemented a low weekly training volume for the specific muscle groups (Hamarsland et al., 2022; Johnsen et al., 2021; Neves et al., 2022; Ochi et al., 2018; Yue et al., 2018), which minimizes accumulated fatigue in the low frequency groups and thus potentially undermines the rationale for employing a high training frequency approach. Finally, it has been suggested that a training schedule consisting of more complex exercises (i.e., multi‐joint) would benefit from a higher training frequency due to greater motor learning and a faster recovery, compared to single‐joint exercises (Grgic et al., 2018; Soares et al., 2015).…”