Greater effects by performing a small number of eccentric contractions daily than a larger number of them once a week

Abstract

Our previous study found that one maximal voluntary eccentric contraction (MVC-ECC) performed daily for 5 days a week for 4 weeks increased MVC-ECC, isometric (MVC-ISO), and concentric contraction (MVC-CON) torque of the elbow flexors more than 10%. The present study investigated the effects of six maximal voluntary eccentric contractions on the MVC torques and biceps brachii and brachialis muscle thickness (MT). Thirty-six healthy young adults were placed to one of the three groups (N = 12 per group); the 6 × 1 group that performed one set of six contractions once a week, the 6 × 5 group that performed one set of six contractions a day for 5 days a week, and the 30 × 1 group that performed five sets of six contractions a day in a week. The training duration was 4 weeks for all groups, and changes in MVC-ECC, MVC-CON and MVC-ISO torque, and MT before and after the 4-week training were compared among the groups. The 6 × 1 group did not show significant changes in muscle strength and MT. Significant (p < 0.05) increases in MVC-ECC (13.5 ± 11.5%), MVC-ISO (9.3 ± 5.5%), MVC-CON torque (11.1 ± 7.4%) were evident for the 6 × 5 group only, and increases in MT were found for the 6 × 5 (10.4 ± 4.4%) and 30 × 1 (8.0 ± 5.8%) groups without a significant difference. These results suggest that performing a small number of eccentric contractions 5 days a week is more effective for increasing muscle strength than performing a larger volume of eccentric contractions once a week.However, it appears that training volume is a factor for muscle hypertrophy in a short-term training.

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

“…Two previous studies have reported that a higher training frequency (five sessions per week) may be more favorable than a low training frequency (one session per week) with volumes equated between conditions (Yoshida et al, 2022;Zaroni et al, 2019). Yoshida et al (2022) reported that a high training frequency was more effective in increasing strength than a low frequency in resistance-trained men; however, no statistical differences were observed in muscle thicknesses between the groups.…”

“…Importantly the training was composed solely of eccentric actions; hence, it is difficult to generalize these findings to traditional dynamic resistance training protocols (Yoshida et al, 2022). Alternatively, Zaroni et al (2019) There were no between-group differences in muscle strength (1-RM bench press, squat, and seated row) (Zaroni et al, 2019).…”

“…Of note, the intensity (10-12-RM) had a lack of specificity regarding adaptions for strength and power and there was no progression in volume or intensity throughout the intervention. Finally, neither study (Yoshida et al, 2022;Zaroni et al, 2019) out either once per week (all exercises in one session) or divided over four (one exercise per session) weekly sessions on muscular adaptations. Secondarily, we also assessed lower body muscle mass and jump height.…”

“…Secondarily, we also assessed lower body muscle mass and jump height. Based on previous research (Paz-Franco et al, 2017;Yoshida et al, 2022;Zaroni et al, 2019), we hypothesized that the higher frequency group would be able to train with a progressively higher load (i.e., lift more weights throughout the intervention) and consequently increase their maximal strength and muscle thickness more than the lower frequency group.…”

The Physiological and Molecular Links Between Physical Activity and Brain Health: A Review

“…72 Total duration of physical activity-either long single or multiple shorter bouts of activity-is what provides the health benefits. 81 Yoshida et al 82 showed greater effects by performing a small number of contractions daily rather than a larger number of them once a week. Buffey et al, 83 conducted a systematic review and meta-analysis of the literature and reported that frequent short interruptions of prolonged sitting with standing and light intensity walking improved biomarkers of cardiometabolic health.…”