Journal article
TRAINING VOLUME, NOT FREQUENCY, INDICATIVE OF MAXIMAL STRENGTH ADAPTATIONS TO RESISTANCE TRAINING
Journal of strength and conditioning research, Vol.32(5), pp.1207-1213
05/01/2018
DOI: 10.1519/JSC.0000000000002414
PMID: 29324578
Abstract
compare the effects of a high versus a moderate training frequency on maximal strength and body composition. Twenty-eight young, healthy resistance-trained men were randomly assigned to either: 3X per week (3X; n = 16) or 6X per week (6X; n = 12). Dependent variables (DVs) assessed at baseline and after the 6-week training intervention included: squat 1 repetition maximum (SQ1RM), bench press 1 RM (BP1RM), deadlift 1 RM (DL1RM), powerlifting total (PLT), Wilk's coefficient (WC), fat-free mass (FFM), and fat mass. Data for each DV were analyzed using a 2 X 2 between-within factorial repeated-measures analysis of variance. There was a main effect for time (p < 0.001) for Sal RM (3X: +16.8 kg; 6X: +16.7 kg), BP1 RM (3X: +7.8 kg; 6X: +8.8 kg), DL1RM (3X: +19 kg; 6X: +21 kg), PLT (3X: +43.6 kg; 6X: +46.5 kg), WC (3X: +27; 6X: +27.1), and FFM (3X: +1.7 kg; 6X: +2.6 kg). There were no group X time interactions or main effects for group. The primary finding was that 6 weeks of resistance training led to significant increases in maximal strength and FFM. In addition, it seems that increased training frequency does not lead to additional strength improvements when volume and intensity are equated. High-frequency (6X per week) resistance training does not seem to offer additional strength and hypertrophy benefits over lower frequency (3X per week) when volume and intensity are equated. Coaches and practitioners can therefore expect similar increases in strength and lean body mass with both 3 and 6 weekly sessions.
Details
- Title: Subtitle
- TRAINING VOLUME, NOT FREQUENCY, INDICATIVE OF MAXIMAL STRENGTH ADAPTATIONS TO RESISTANCE TRAINING
- Creators
- Ryan J. Colquhoun - Oklahoma State UniversityChristopher M. Gai - University of South FloridaDanielle Aguilar - University of South FloridaDaniel Bove - University of South FloridaJeffrey Dolan - University of South FloridaAndres Vargas - University of South FloridaKaylee Couvillion - University of South FloridaNathaniel D. M. Jenkins - Oklahoma State UniversityBill Campbell - University of South Florida
- Resource Type
- Journal article
- Publication Details
- Journal of strength and conditioning research, Vol.32(5), pp.1207-1213
- DOI
- 10.1519/JSC.0000000000002414
- PMID
- 29324578
- NLM abbreviation
- J Strength Cond Res
- ISSN
- 1064-8011
- eISSN
- 1533-4287
- Publisher
- Lippincott Williams & Wilkins
- Number of pages
- 7
- Language
- English
- Date published
- 05/01/2018
- Academic Unit
- Center for Social Science Innovation; Injury Prevention Research Center; Health, Sport, and Human Physiology
- Record Identifier
- 9984259646402771
Metrics
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