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Individual Muscle Hypertrophy and Strength Responses to High vs. Low Resistance Training Frequencies.
J Strength Cond Res. 2019 Apr; 33(4):897-901.JS

Abstract

Damas, F, Barcelos, C, Nóbrega, SR, Ugrinowitsch, C, Lixandrão, ME, Santos, LMEd, Conceição, MS, Vechin, FC, and Libardi, CA. Individual muscle hypertrophy and strength responses to high vs. low resistance training frequencies. J Strength Cond Res 33(4): 897-901, 2019-The aim of this short communication was to compare the individual muscle mass and strength gains with high (HF) vs. low (LF) resistance training (RT) frequencies using data from our previous study. We used a within-subject design in which 20 subjects had one leg randomly assigned to HF (5× per week) and the other to LF (2 or 3× per week). Muscle cross-sectional area and 1 repetition maximum were assessed at baseline and after 8 weeks of RT. HF showed a higher 8-week accumulated total training volume (TTV) (p < 0.0001) compared with LF. Muscle cross-sectional area and 1 repetition maximum values increased significantly and similarly for HF and LF protocols (p > 0.05). This short communication highlights that some individuals showed greater muscle mass and strength gains after HF (31.6 and 26.3% of individuals, respectively), other had greater gains with LF (36.8 and 15.8% of individuals, respectively), and even others showed similar responses between HF and LF, regardless of the consequent higher or lower TTV resulted from HF and LF, respectively. Importantly, individual manipulation of RT frequency can improve the intrasubject responsiveness to training, but the effect is limited to each individual's capacity to respond to RT. Finally, individual response to different frequencies and resulted TTV does not necessarily agree between muscle hypertrophy and strength gains.

Authors+Show Affiliations

MUSCULAB-Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos-UFSCar, São Carlos, São Paulo, Brazil.MUSCULAB-Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos-UFSCar, São Carlos, São Paulo, Brazil.MUSCULAB-Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos-UFSCar, São Carlos, São Paulo, Brazil.School of Physical Education and Sport, University of São Paulo-USP, São Paulo, São Paulo, Brazil.School of Physical Education and Sport, University of São Paulo-USP, São Paulo, São Paulo, Brazil.MUSCULAB-Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos-UFSCar, São Carlos, São Paulo, Brazil.School of Physical Education and Sport, University of São Paulo-USP, São Paulo, São Paulo, Brazil.School of Physical Education and Sport, University of São Paulo-USP, São Paulo, São Paulo, Brazil.MUSCULAB-Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos-UFSCar, São Carlos, São Paulo, Brazil.

Pub Type(s)

Journal Article

Language

eng

PubMed ID

30289872

Citation

Damas, Felipe, et al. "Individual Muscle Hypertrophy and Strength Responses to High Vs. Low Resistance Training Frequencies." Journal of Strength and Conditioning Research, vol. 33, no. 4, 2019, pp. 897-901.
Damas F, Barcelos C, Nóbrega SR, et al. Individual Muscle Hypertrophy and Strength Responses to High vs. Low Resistance Training Frequencies. J Strength Cond Res. 2019;33(4):897-901.
Damas, F., Barcelos, C., Nóbrega, S. R., Ugrinowitsch, C., Lixandrão, M. E., Santos, L. M. E. D., Conceição, M. S., Vechin, F. C., & Libardi, C. A. (2019). Individual Muscle Hypertrophy and Strength Responses to High vs. Low Resistance Training Frequencies. Journal of Strength and Conditioning Research, 33(4), 897-901. https://doi.org/10.1519/JSC.0000000000002864
Damas F, et al. Individual Muscle Hypertrophy and Strength Responses to High Vs. Low Resistance Training Frequencies. J Strength Cond Res. 2019;33(4):897-901. PubMed PMID: 30289872.
* Article titles in AMA citation format should be in sentence-case
TY - JOUR T1 - Individual Muscle Hypertrophy and Strength Responses to High vs. Low Resistance Training Frequencies. AU - Damas,Felipe, AU - Barcelos,Cintia, AU - Nóbrega,Sanmy R, AU - Ugrinowitsch,Carlos, AU - Lixandrão,Manoel E, AU - Santos,Lucas M E D, AU - Conceição,Miguel S, AU - Vechin,Felipe C, AU - Libardi,Cleiton A, PY - 2018/10/6/pubmed PY - 2019/5/15/medline PY - 2018/10/6/entrez SP - 897 EP - 901 JF - Journal of strength and conditioning research JO - J Strength Cond Res VL - 33 IS - 4 N2 - Damas, F, Barcelos, C, Nóbrega, SR, Ugrinowitsch, C, Lixandrão, ME, Santos, LMEd, Conceição, MS, Vechin, FC, and Libardi, CA. Individual muscle hypertrophy and strength responses to high vs. low resistance training frequencies. J Strength Cond Res 33(4): 897-901, 2019-The aim of this short communication was to compare the individual muscle mass and strength gains with high (HF) vs. low (LF) resistance training (RT) frequencies using data from our previous study. We used a within-subject design in which 20 subjects had one leg randomly assigned to HF (5× per week) and the other to LF (2 or 3× per week). Muscle cross-sectional area and 1 repetition maximum were assessed at baseline and after 8 weeks of RT. HF showed a higher 8-week accumulated total training volume (TTV) (p < 0.0001) compared with LF. Muscle cross-sectional area and 1 repetition maximum values increased significantly and similarly for HF and LF protocols (p > 0.05). This short communication highlights that some individuals showed greater muscle mass and strength gains after HF (31.6 and 26.3% of individuals, respectively), other had greater gains with LF (36.8 and 15.8% of individuals, respectively), and even others showed similar responses between HF and LF, regardless of the consequent higher or lower TTV resulted from HF and LF, respectively. Importantly, individual manipulation of RT frequency can improve the intrasubject responsiveness to training, but the effect is limited to each individual's capacity to respond to RT. Finally, individual response to different frequencies and resulted TTV does not necessarily agree between muscle hypertrophy and strength gains. SN - 1533-4287 UR - https://www.unboundmedicine.com/medline/citation/30289872/Individual_Muscle_Hypertrophy_and_Strength_Responses_to_High_vs__Low_Resistance_Training_Frequencies_ L2 - http://dx.doi.org/10.1519/JSC.0000000000002864 DB - PRIME DP - Unbound Medicine ER -