Training Volume, Not Frequency, Indicative of Maximal Strength Adaptations to Resistance Training

Abstract

Colquhoun, RJ, Gai, CM, Aguilar, D, Bove, D, Dolan, J, Vargas, A, Couvillion, K, Jenkins, NDM, and Campbell, BI. Training volume, not frequency, indicative of maximal strength adaptations to resistance training. J Strength Cond Res 32(5): 1207-1213, 2018-To 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: 3× per week (3×; n = 16) or 6× per week (6×; n = 12). Dependent variables (DVs) assessed at baseline and after the 6-week training intervention included: squat 1 repetition maximum (SQ1RM), bench press 1RM (BP1RM), deadlift 1RM (DL1RM), powerlifting total (PLT), Wilk's coefficient (WC), fat-free mass (FFM), and fat mass. Data for each DV were analyzed using a 2 × 2 between-within factorial repeated-measures analysis of variance. There was a main effect for time (p < 0.001) for SQ1RM (3×: +16.8 kg; 6×: +16.7 kg), BP1RM (3×: +7.8 kg; 6×: +8.8 kg), DL1RM (3×: +19 kg; 6×: +21 kg), PLT (3×: +43.6 kg; 6×: +46.5 kg), WC (3×: +27; 6×: +27.1), and FFM (3×: +1.7 kg; 6×: +2.6 kg). There were no group × 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 (6× per week) resistance training does not seem to offer additional strength and hypertrophy benefits over lower frequency (3× 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.

Tensiomyography Derived Parameters Reflect Skeletal Muscle Architectural Adaptations Following 6-Weeks of Lower Body Resistance Training

“…All participants were required to maintain their normal exercise routines throughout the study (primarily consisting of non-contact team sports, running, cycling and swimming), to be free of musculo-skeletal injury for the previous 2 years and to complete a physical activity readiness questionnaire prior to beginning the study. An a priori power analysis was conducted for increases in 1RM BS strength (as a measure of dynamic muscle strength and function) [α = 0.05; β = 0.8; Effect size: 0.4 (Zweifel et al, 2017)]. It was determined a total sample of 21 participants (9 per group) was required to achieve statistical power of 0.86 for changes in 1RM BS strength (G * Power 3.1).…”

The Effectiveness of Frequency-Based Resistance Training Protocols on Muscular Performance and Hypertrophy in Trained Males: A Critically Appraised Topic

“…• Six randomized controlled trials met the inclusion and exclusion criteria and then were further screened for methodology. 4,6,10,26,29,30 One article was excluded, as it did not control for training volume, 30 and another, as it used a daily undulating periodization plan. 10 • Four articles were chosen to be included in the CAT.…”

“…4,6,10,26,29,30 One article was excluded, as it did not control for training volume, 30 and another, as it used a daily undulating periodization plan. 10 • Four articles were chosen to be included in the CAT. 4,6,26,29…”

“…Resistance training (RT) is a common and well-accepted method for the development of muscular strength, power, and hypertrophy. Numerous studies have been undertaken to provide insight into the differences between the frequency of training, [1][2][3][4][5][6] number of muscle groups exercised, 7,8 training volume, [9][10][11][12][13][14] rest intervals, [15][16][17] and velocity of the weight being lifted, 18 although many of these studies have focused on the untrained or novice recreational athlete. 1,3,9,16 In the untrained or novice subject, RT can produce substantial gains in a short period of exposure to a training protocol.…”

“…2,4,6,24 Training volume has also been suggested as an appropriate means of increasing muscular adaptations, such as hypertrophy. 10,12 What is unclear is whether manipulation of the training frequency or manipulation of the volume of exercises provides the most effective protocol for well-trained subjects.…”