Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis

Schöenfeld, Brad J.; Ogborn, Dan; Krieger, James

doi:10.1007/s40279-016-0543-8

Cited by 198 publications

(165 citation statements)

References 24 publications

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“…Higher exercise frequency is generally associated with greater effect [40]. In line with original LiFE, our trainers recommended practicing activities as often as possible, without specifying number of repetitions.…”

Section: Discussionmentioning

confidence: 99%

The Adapted Lifestyle-Integrated Functional Exercise Program for Preventing Functional Decline in Young Seniors: Development and Initial Evaluation

et al. 2019

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Background: The Lifestyle-integrated Functional Exercise (LiFE) program is an intervention integrating balance and strength activities into daily life, effective at reducing falls in at-risk people ≥70 years. There is potential for LiFE to be adapted to young seniors in order to prevent age-related functional decline. Objective: We aimed to (1) develop an intervention by adapting Lifestyle-integrated Functional Exercise (aLiFE) to be more challenging and suitable for preventing functional decline in young seniors in their 60s and (2) perform an initial feasibility evaluation of the program. Pre-post changes in balance, mobility, and physical activity (PA) were also explored. Methods: Based on a conceptual framework, a multidisciplinary expert group developed an initial aLiFE version, including activities for improving strength, neuromotor performances, and PA. Proof-of-concept was evaluated in a 4-week pre-post intervention study measuring (1) feasibility including adherence, frequency of practice, adverse events, acceptability (i.e., perceived helpfulness, adaptability, level of difficulty of single activities), and safety, and (2) changes in balance/mobility (Community Balance and Mobility Scale) and PA (1 week activity monitoring). The program was refined based on the study results. Results: To test the initial aLiFE version, 31 young seniors were enrolled and 30 completed the study (mean age 66.4 ± 2.7 years, 60% women). Of a maximum possible 16 activities, participants implemented on average 12.1 ± 1.8 activities during the intervention, corresponding to mean adherence of 76%. Implemented activities were practiced 3.6–6.1 days/week and 1.8–7.8 times/day, depending on the activity type. One noninjurious fall occurred during practice, although the participant continued the intervention. The majority found the activities helpful, adaptable to individual lifestyle, appropriately difficult, and safe. CMBS score increased with medium effect size (d = 0.72, p = 0.001). Increase in daily walking time (d = 0.36) and decrease in sedentary time (d = –0.10) were nonsignificant. Refinements included further increasing the task challenge of some strength activities and defining the most preferred activities in the trainer’s manual to facilitate uptake of the program. Conclusion: aLiFE has the potential to engage young seniors in regular lifestyle-integrated activities. Effectiveness needs to be evaluated in a randomized controlled trial.

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Section: Discussionmentioning

confidence: 99%

The Adapted Lifestyle-Integrated Functional Exercise Program for Preventing Functional Decline in Young Seniors: Development and Initial Evaluation

et al. 2019

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“…More recent studies which have used a one to one (client: trainer) ratio have failed to identify any benefits from performing advanced RT methods (Fisher et al, 2014, 2016a,b) likely because all participants, irrespective of group, exercised to true momentary failure due to the supervision. It is our opinion that whilst, supervision ratio is not usually considered in RT meta-analyses (e.g., Rhea et al, 2003; Peterson et al, 2004; Wernbom et al, 2007; Krieger, 2010; Schoenfeld et al, 2015, 2016a,b) possibly since it is often unreported in RT studies; it is an important factor which needs future consideration in both empirical trials and review articles including meta-analyses.…”

Section: Impact Of Resistance Training Variablesmentioning

confidence: 99%

Is There Any Practical Application of Meta-Analytical Results in Strength Training?

et al. 2017

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“…In this sense, the training volume can be modified by simply manipulating the number of exercises, sets and / or repetitions, as well as by increasing the weekly frequency. Although literature indicates that there is an important dose-response relationship between adaptations caused by RT and training volume [9][10][11][12] , to our knowledge, there are no studies to date comparing the effect of different RT frequencies on BP in elderly women.…”

Section: Introductionmentioning

confidence: 99%

Efeito de duas diferentes frequências semanais de treinamento com pesos sobre a força muscular e pressão arterial em mulheres idosas normotensas

Silva

Pina

et al. 2017

Rev. Bras. Cineantropom. Desempenho Hum.

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Efeito de duas diferentes frequências semanais de treinamento com pesos sobre a força muscular e pressão arterial em mulheres idosas normotensasRenato Galindo da Silva Abstract -The aim of this study was to analyze the effect of two different weekly resistance training (RT) frequencies on muscle strength and blood pressure (BP) in normotensive older women. Thirty normotensive and physically independent older women participated in the study, which were divided into two groups: RT performed in two weekly sessions (G2X, n = 17; 67.6 ± 4.6 years; 69.7 ± 13.4 kg; 156.6 ± 5.8 cm) and three weekly sessions (G3X; n = 13; 68.7 ± 5.0 years; 69.8 ± 16.1 kg, 155.2 ± 7.8 cm). The RT program was composed by eight exercises for different muscle groups (upper limbs, trunk and lower limbs), lasting 24 weeks (two phases of 12 weeks each). In the first phase, exercises were performed in one set of 10-15 maximum repetitions per exercise, while in the second phase, two sets were performed. BP and muscle strength (1RM) measures were performed at pre-training and after 12 and 24 weeks of RT. Increases in total muscle strength (P < 0.05) were observed in both groups (G2X = 16.8% and G3X = 18.9%), with no difference between groups. On the other hand, no significant changes (P > 0.05) in systolic BP and diastolic BP were found in both groups. The results suggest that 24 weeks of a supervised RT program improve muscle strength without affecting BP in normotensive older women, regardless of frequency of two or three weekly sessions.Key words: Aging; Hemodynamics; Resistance training. G2X; n = 17; 67,6 ± 4,6 anos; 69,7 ± 13,4 kg; 156,6 ± 5,8 cm) e em três sessões semanais (G3X; n = 13; 68,7 ± 5,0 anos; 69,8 ± 16,1 kg; 155,2 ± 7,8 cm Resumo -O objetivo do presente estudo foi analisar o efeito de duas diferentes frequências semanais ao treinamento com pesos (TP) sobre a força muscular e pressão arterial (PA) em mulheres idosas normotensas. Trinta mulheres normotensas e fisicamente independentes foram divididas em dois grupos: TP realizado em duas sessões semanais (

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Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis

Cited by 198 publications

References 24 publications

The Adapted Lifestyle-Integrated Functional Exercise Program for Preventing Functional Decline in Young Seniors: Development and Initial Evaluation

The Adapted Lifestyle-Integrated Functional Exercise Program for Preventing Functional Decline in Young Seniors: Development and Initial Evaluation

Is There Any Practical Application of Meta-Analytical Results in Strength Training?

Efeito de duas diferentes frequências semanais de treinamento com pesos sobre a força muscular e pressão arterial em mulheres idosas normotensas

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