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Volume-equated high- and low-repetition daily undulating programming strategies produce similar hypertrophy and strength adaptations.
Appl Physiol Nutr Metab. 2016 Jul; 41(7):699-705.AP

Abstract

The overarching aim of this study was to compare volume-equated high-repetition daily undulating periodization (DUPHR) versus a low-repetition daily undulating periodization (DUPLR) program for muscle performance. Sixteen college-aged (23 ± 3 years) resistance-trained males were counterbalanced into 2 groups: (i) DUPHR (n = 8), with a weekly training order of 12 repetitions (Day 1), 10 repetitions (Day 2), and 8 repetitions (Day 3); and (ii) DUPLR (n = 8), with a weekly training order of 6 repetitions (Day 1), 4 repetitions (Day 2), and 2 repetitions (Day 3). Both groups trained 3 times/week for 8 weeks on nonconsecutive days, with pre- and post-training testing during weeks 1 and 8. Participants performed only squat and bench press exercises each session. Changes in one-repetition maximum (1RM) strength, muscle thickness (MT), and muscular endurance (ME) were assessed. Both groups significantly increased 1RM strength for both squat and bench press (p < 0.01), and no group differences existed (p > 0.05). Similarly, both groups experienced significant increases in chest, lateral quadriceps distal, and anterior quadriceps MT (p < 0.05), but no change was present in either group for lateral quadriceps mid MT (p < 0.05). No group differences were discovered for changes in MT (p > 0.05). ME did not significantly change in the squat or bench press for either group (p > 0.05); however, for squat ME, a moderate effect size was observed for DUPHR (0.57) versus a trivial effect size for DUPLR (0.17). Our findings suggest that in previously trained males, training volume is a significant contributor to strength and hypertrophy adaptations, which occur independently of specific repetition ranges.

Authors+Show Affiliations

Department of Exercise Science and Health Promotion, Muscle Physiology Laboratory, Florida Atlantic University, Boca Raton, FL 33431, USA. Department of Exercise Science and Health Promotion, Muscle Physiology Laboratory, Florida Atlantic University, Boca Raton, FL 33431, USA.Department of Exercise Science and Health Promotion, Muscle Physiology Laboratory, Florida Atlantic University, Boca Raton, FL 33431, USA. Department of Exercise Science and Health Promotion, Muscle Physiology Laboratory, Florida Atlantic University, Boca Raton, FL 33431, USA.Department of Exercise Science and Health Promotion, Muscle Physiology Laboratory, Florida Atlantic University, Boca Raton, FL 33431, USA. Department of Exercise Science and Health Promotion, Muscle Physiology Laboratory, Florida Atlantic University, Boca Raton, FL 33431, USA.Department of Exercise Science and Health Promotion, Muscle Physiology Laboratory, Florida Atlantic University, Boca Raton, FL 33431, USA. Department of Exercise Science and Health Promotion, Muscle Physiology Laboratory, Florida Atlantic University, Boca Raton, FL 33431, USA.Department of Exercise Science and Health Promotion, Muscle Physiology Laboratory, Florida Atlantic University, Boca Raton, FL 33431, USA. Department of Exercise Science and Health Promotion, Muscle Physiology Laboratory, Florida Atlantic University, Boca Raton, FL 33431, USA.Department of Exercise Science and Health Promotion, Muscle Physiology Laboratory, Florida Atlantic University, Boca Raton, FL 33431, USA. Department of Exercise Science and Health Promotion, Muscle Physiology Laboratory, Florida Atlantic University, Boca Raton, FL 33431, USA.Department of Exercise Science and Health Promotion, Muscle Physiology Laboratory, Florida Atlantic University, Boca Raton, FL 33431, USA. Department of Exercise Science and Health Promotion, Muscle Physiology Laboratory, Florida Atlantic University, Boca Raton, FL 33431, USA.

Pub Type(s)

Journal Article

Language

eng

PubMed ID

27218448

Citation

Klemp, Alex, et al. "Volume-equated High- and Low-repetition Daily Undulating Programming Strategies Produce Similar Hypertrophy and Strength Adaptations." Applied Physiology, Nutrition, and Metabolism = Physiologie Appliquee, Nutrition Et Metabolisme, vol. 41, no. 7, 2016, pp. 699-705.
Klemp A, Dolan C, Quiles JM, et al. Volume-equated high- and low-repetition daily undulating programming strategies produce similar hypertrophy and strength adaptations. Appl Physiol Nutr Metab. 2016;41(7):699-705.
Klemp, A., Dolan, C., Quiles, J. M., Blanco, R., Zoeller, R. F., Graves, B. S., & Zourdos, M. C. (2016). Volume-equated high- and low-repetition daily undulating programming strategies produce similar hypertrophy and strength adaptations. Applied Physiology, Nutrition, and Metabolism = Physiologie Appliquee, Nutrition Et Metabolisme, 41(7), 699-705. https://doi.org/10.1139/apnm-2015-0707
Klemp A, et al. Volume-equated High- and Low-repetition Daily Undulating Programming Strategies Produce Similar Hypertrophy and Strength Adaptations. Appl Physiol Nutr Metab. 2016;41(7):699-705. PubMed PMID: 27218448.
* Article titles in AMA citation format should be in sentence-case
TY - JOUR T1 - Volume-equated high- and low-repetition daily undulating programming strategies produce similar hypertrophy and strength adaptations. AU - Klemp,Alex, AU - Dolan,Chad, AU - Quiles,Justin M, AU - Blanco,Rocky, AU - Zoeller,Robert F, AU - Graves,B Sue, AU - Zourdos,Michael C, Y1 - 2016/02/16/ PY - 2016/5/25/entrez PY - 2016/5/25/pubmed PY - 2017/2/14/medline KW - adaptation musculaire KW - entraînement contre résistance KW - entraînement à la force KW - muscle adaptation KW - muscle squelettique KW - resistance training KW - skeletal muscle KW - strength training SP - 699 EP - 705 JF - Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme JO - Appl Physiol Nutr Metab VL - 41 IS - 7 N2 - The overarching aim of this study was to compare volume-equated high-repetition daily undulating periodization (DUPHR) versus a low-repetition daily undulating periodization (DUPLR) program for muscle performance. Sixteen college-aged (23 ± 3 years) resistance-trained males were counterbalanced into 2 groups: (i) DUPHR (n = 8), with a weekly training order of 12 repetitions (Day 1), 10 repetitions (Day 2), and 8 repetitions (Day 3); and (ii) DUPLR (n = 8), with a weekly training order of 6 repetitions (Day 1), 4 repetitions (Day 2), and 2 repetitions (Day 3). Both groups trained 3 times/week for 8 weeks on nonconsecutive days, with pre- and post-training testing during weeks 1 and 8. Participants performed only squat and bench press exercises each session. Changes in one-repetition maximum (1RM) strength, muscle thickness (MT), and muscular endurance (ME) were assessed. Both groups significantly increased 1RM strength for both squat and bench press (p < 0.01), and no group differences existed (p > 0.05). Similarly, both groups experienced significant increases in chest, lateral quadriceps distal, and anterior quadriceps MT (p < 0.05), but no change was present in either group for lateral quadriceps mid MT (p < 0.05). No group differences were discovered for changes in MT (p > 0.05). ME did not significantly change in the squat or bench press for either group (p > 0.05); however, for squat ME, a moderate effect size was observed for DUPHR (0.57) versus a trivial effect size for DUPLR (0.17). Our findings suggest that in previously trained males, training volume is a significant contributor to strength and hypertrophy adaptations, which occur independently of specific repetition ranges. SN - 1715-5320 UR - https://www.unboundmedicine.com/medline/citation/27218448/Volume_equated_high__and_low_repetition_daily_undulating_programming_strategies_produce_similar_hypertrophy_and_strength_adaptations_ L2 - https://cdnsciencepub.com/doi/10.1139/apnm-2015-0707?url_ver=Z39.88-2003&amp;rfr_id=ori:rid:crossref.org&amp;rfr_dat=cr_pub=pubmed DB - PRIME DP - Unbound Medicine ER -