Comparison of High Versus Low Eccentric-Based Resistance Training Frequencies on Short-Term Muscle Function Adaptations

Abstract

Crane, JS, Thompson, BJ, Harrell, DC, Bressel, E, and Heath, EM. Comparison of high versus low eccentric-based resistance training frequencies on short-term muscle function adaptations. J Strength Cond Res 36(2): 332-339, 2022-Eccentric resistance training is beneficial for improving a number of performance and health metrics. However, the recommendations on eccentric training frequency have not been established. This study investigates the effects of volume-matched resistance training frequency comparing 1 vs. 3 training days per week of isokinetic multiple-joint eccentric training on strength and lower-body function adaptations during a 4-week training period. Thirty subjects were assigned to either 3 days per week (high-frequency [HF]) or 1 day per week (low-frequency [LF]) training conditions for 4 weeks. An eccentric dynamometer was used for the training and testing. Eccentric strength and vertical jump (VJ) measures were taken at Pre, Mid (2 weeks), and Post (4 weeks) intervention. Soreness (visual analog scale [VAS]) and rate of perceived exertion (RPE) were taken throughout the training period. There was no group 3 trial interaction for eccentric strength (p 5 0.06) or VJ (p 5 0.87). For eccentric strength, all trials were significantly different (p , 0.001) from each other. For VJ, there was a main effect for trial such that VJ increased from Pre to Post (p , 0.001) and Mid to Post (p , 0.01). High frequency reported lower RPE (p , 0.01) and soreness (p 5 0.04) compared with LF. Both HF and LF protocols elicited large (36.8 and 27.4% strength increases, respectively) and rapid neuromuscular adaptations for improved strength. Eccentric-based workload may be dispersed across a given period to allow for reduced soreness and perceived exertion levels without compromising neuromuscular adaptations. Some eccentric training transfer to functional (VJ) task may also be observed, independent of training frequency.

Transfer Effects of a Multiple-Joint Isokinetic Eccentric Resistance Training Intervention to Nontraining-Specific Traditional Muscle Strength Measures

“…This study utilized a repeated measures (pretest/posttest) design to test the hypotheses following a 4-week training intervention. The present study uses a subset of data from a larger investigation [ 11 ]. Specifically, the training protocol was used, and the Eccentron maximal strength data was reported in the previous study, but was not analyzed in the context of the specificity question per the current study.…”

“…Investigations examining eccentric training utilizing multiple-joint movements have increased in recent years [ 10 , 11 , 12 , 13 , 14 ]. Unfortunately, research on isokinetic eccentric-only multiple-joint training in the context of specificity is relatively sparse.…”

Potential Benefits of a Minimal Dose Eccentric Resistance Training Paradigm to Combat Sarcopenia and Age-Related Muscle and Physical Function Deficits in Older Adults

“…The vast majority of previous studies examining eccentric RT have implemented a moderate or high intensity training routine (using our definition of >50% of maximal eccentric strength and/or ≥12 on the Borg scale) ( LaStayo et al, 2003 , 2007 , 2011 , 2017 ; Dibble et al, 2006 ; Jacobs et al, 2014 ; Tanner et al, 2015 ; McKenzie et al, 2017 ; Suh et al, 2017 ; Briggs et al, 2018 ; Reidy et al, 2018 ; Gordon et al, 2019 ; Crane et al, 2020 ; Kumar, 2021 ). While the gains from these doses were indeed favorable, it is possible that such loads are more excessive than what is needed to elicit adaptations from eccentric RT since eccentric contractions inherently create high internal muscle-tendon forces, even without performing near maximal contractions ( Hody et al, 2019 ).…”

“…Exercise session durations for multi-joint eccentric training have varied considerably within the broad (all adult ages) literature from a more minimal dose (e.g., three/min sessions) ( Gordon et al, 2019 ; Crane et al, 2020 ) up to 30 min/sessions ( Dibble et al, 2006 ; Suh et al, 2017 ; Lim and Lee, 2018 ; Kim et al, 2019 ). While a three/min exercise session may represent a minimal training approach, this previous work was conducted in young adults ( Gordon et al, 2019 ; Crane et al, 2020 ). Thus, it is unknown how older adults will respond to a shorter duration exercise session.…”

“…For instance, although training 3 days/week has been a commonly used frequency in a multitude of training studies ( LaStayo et al, 2003 , 2011 , 2017 ; Dibble et al, 2006 ; Jacobs et al, 2014 ; Tanner et al, 2015 ; Lim and Lee, 2018 ; Reidy et al, 2018 ), only 1% of older adults prefer exercise training 3 days/week ( Foley et al, 2011 ). In young adults, ( Crane et al, 2020 ) compared 1 day/week versus 3 days/week with an equalized workload on a multi-joint eccentric training routine and found that there was no statistical advantage on the improvements for the three versus 1 day/week training condition. Future research should be conducted on varying exercise training frequency conditions among older populations to determine whether similar results are obtained for this population.…”