Higher Training Frequency Is Important for Gaining Muscular Strength Under Volume-Matched Training

Abstract

Background: This study investigated the effect of volume-matched strength training programs with different frequency and subsequent detraining on muscle size and strength.Methods: During a training period of 11 weeks, untrained subjects (age: 22.3 ± 0.9 years, height: 173.1 ± 4.8 cm and body mass: 66.8 ± 8.4 kg) performed knee-extension exercise at 67% of their estimated one-repetition maximum either one session per week (T1 group: 6 sets of 12 repetitions per session; n = 10) or three sessions per week (T3 group: 2 sets of 12 repetitions per session; n = 10). Rating of perceived exertion (RPE) and muscle stiffness were measured as an index of muscle fatigue and muscle damage, respectively. The magnitude of muscle hypertrophy was assessed with thigh circumference and the quadriceps muscle thickness. The changes in muscle strength were measured with isometric maximum voluntary contraction torque (MVC).Results: During the training period, RPE was significantly higher in the T1 than in the T3 (p < 0.001). After 11 weeks of training, both groups exhibited significant improvements in thigh circumference, muscle thickness, and MVC compared with baseline values. However, there was a significant group difference in MVC improvement at week 11 (T1: 43.5 ± 15.5%, T3: 65.2 ± 23.2%, p < 0.05). After 6 weeks of detraining, both groups showed the significant decreases in thigh circumference and muscle thickness from those at the end of training period, while no significant effect of detraining was observed in MVC.Conclusion: These results suggest that three training sessions per week with two sets are recommended for untrained subjects to improve muscle strength while minimizing fatigue compared to one session per week with six sets.

Fast-Velocity Eccentric Cycling Exercise Causes Greater Muscle Damage Than Slow Eccentric Cycling

“…We calculated the average muscle stiffness combining the measurements obtained for vastus lateralis, rectus femoris, and vastus medialis ( Lacourpaille et al, 2017 ). A representative value of the shear modulus for each muscle head was then determined via spatial averaging over a 5-mm diameter circle ( Ochi et al, 2018 ). Scanned images of each muscle were transferred to a personal computer and the thicknesses of the vastus lateralis, rectus femoris, and vastus medialis were manually calculated by tracing each muscle using an image analysis software (ImageJ, MD, United States).…”

Neck Disability Index Is Better in Classification of Recovery after Whiplash Injury in Comparison with Ultrasound Shear Wave Elastography of Trapezius Muscle

“…Various therapies can lower trapezius stiffness in the short term [35,36]. However, it is important to emphasize that muscle stiffness in healthy subjects does not vary in time, even after a long-term exercise program [37][38][39]. Although trapezius stiffness in whiplash injury patients decreased after PT at a six-month follow-up, it is difficult to determine the clinical implications of the observed changes in SWE values.…”

Physiological, anthropometric parameters, and balance skill response of healthy bankers to fitness training

“…Research has shown that FT prevent osteoporosis and increase bone density, size and both mechanical and tensile strength (Harding and Beck, 2017). FT programs that have been successful at increasing bone density have several Characteristics; training intensity above 70% one-repetition maximum which last for more than 12 months and training frequencies greater than twice a weak (Ochi et al, 2018). Therefore, the statistical insignificance of the effect of FT on the bone density could be attributed to the short duration and moderate intensity of resistance training in the study.…”