Effects of different strength training frequencies during reduced training period on strength and muscle cross‐sectional area

Abstract

This study investigated the effects of different reduced strength training (RST) frequencies on half-squat 1 RM and quadriceps cross-sectional area (QCSA). Thirty-three untrained males (24.7 ± 3.9 years; 1.73 ± 0.08 m; 74.6 ± 8.4 kg) underwent a 16-week experimental period (i.e. eight weeks of strength training [ST] followed by additional eight weeks of RST). During the ST period, the participants performed 3-4 sets of 6-12 RM, three sessions/week in half-squat and knee extension exercises. Following ST, the participants were randomly allocated to one of three groups: reduced strength training with one (RST1) or two sessions per week (RST2), and ceased training (CT). Both RST1 and RST2 groups had their training frequency and total training volume-load (i.e. RST1 = 50.3% and RST2 = 57.1%) reduced, while the CT group stopped training completely. Half-squat 1 RM (RST1 = 27.9%; RST2 = 26.7%; and CT = 28.4%) and QCSA (RST1 = 6.1%; RST2 = 6.9%; and CT = 5.8%) increased significantly (p < .05) in all groups after eight weeks of ST. No significant changes were observed in 1 RM and QCSA for RST1 and RST2 groups after the RST period, while the CT group demonstrated a decrease in half-squat 1 RM (22.6%) and QCSA (5.4%) when compared to the ST period (p < .05). In conclusion, different RST frequencies applied were able to maintain muscle mass and strength performance obtained over the regular ST period. Thus, it appears that RST frequency does not affect the maintenance of muscle mass and strength in untrained males, as long as volume-load is equated between frequencies.

Tongue-Strengthening Exercises in Healthy Older Adults: Effect of Exercise Frequency – A Randomized Trial

“…We observed no significant differences in the increase in MIP between training 3 or 5 times per week in this study. This outcome is in contrast to current general strength training guidelines in healthy subjects, which recommend low training frequencies instead of more intensive training programs for muscle-strengthening training [9-12]. A first possible explanation for this discrepancy with the sports medicine literature is the microscopically different structure between the tongue, a muscular hydrostat, and other skeletal muscles.…”

Evaluating the effects of embedded self-massage practice on strength performance: A randomized crossover pilot trial

“…Participants were instructed to not engage in any strenuous resistance training exercises between the familiarization and the experimental sessions. Since few consecutive days without proper stimulation could downregulate strength performance [23], participants were allowed to maintain their regular practice of weightlifting at maintenance levels. Also, the use of a crossover design controlling for experimental sessions order (using block randomization, see below) was expected to control for potential changes in strength performance between the two experimental sessions [23].…”

Global Challenges of Being a Strength Athlete during a Pandemic: Impacts and Sports-Specific Training Considerations and Recommendations

“…A handful of studies have demonstrated that performing resistance training once or twice per week can minimize the loss of cardiorespiratory function [ 36 ] or, more specifically, maintain [ 37 , 38 ] or improve maximum strength [ 39 ] in some populations. Specifically, after an 8-week strength training period Tavares et al [ 38 ] reported that half-squat one-repetition maximum strength and quadriceps cross sectional area were maintained when performing either 1 or 2 training sessions per week over a subsequent 8-week detraining period (exercise regime: 3–4 sets of 6–12 RM half-squat and knee extension exercise) when compared to ceasing training entirely. Similar effects have also been shown for other muscle groups [ 40 ].…”