Tags

Type your tag names separated by a space and hit enter

Resistance Training Frequencies of 3 and 6 Times Per Week Produce Similar Muscular Adaptations in Resistance-Trained Men.
J Strength Cond Res. 2019 Jul; 33 Suppl 1:S122-S129.JS

Abstract

Saric, J, Lisica, D, Orlic, I, Grgic, J, Krieger, JW, Vuk, S, and Schoenfeld, BJ. Resistance training frequencies of 3 and 6 times per week produce similar muscular adaptations in resistance-trained men. J Strength Cond Res 33(7S): S122-S129, 2019-We examined the effects of resistance training (RT) frequency performed 3 times per week (RT3) vs. RT performed 6 times per week (RT6) under volume-equated conditions in resistance-trained men. Twenty-seven men were randomly allocated to RT3 (n = 14) or RT6 (n = 13). The supervised training intervention lasted for 6 weeks. Upper- and lower-body strength were assessed using the 1 repetition maximum test. Also, muscular endurance (60% 1 repetition maximum performed to momentary failure) and muscle thickness (elbow flexors, elbow extensors, rectus femoris, and vastus intermedius) were measured before and after intervention. Pre-to-post intervention, both groups increased upper-body strength (RT3: +4%; RT6: +6%) and lower-body strength (RT3: +22%; RT6: +18%) with no significant between-group differences. No significant pre-to-post intervention increases in muscular endurance were seen in either of the training groups. Both groups increased elbow extensor thickness (RT3: +14%; RT6: +11%), rectus femoris thickness (RT3: +5%; RT6: +6%), and vastus intermedius thickness (RT3: +10%; RT6: +11%) with no significant between-group differences. Only the RT3 group significantly increased elbow flexor thickness from pre-to-post intervention (+7%). When training volume is equated, it seems that RT performed either 3 or 6 times per week can result in similar strength gains over a 6-week training period. Furthermore, under volume-equated conditions, comparable hypertrophy results may also be expected with both RT frequencies. Finally, no changes were seen in muscular endurance possibly because of the considerable interindividual variability in responses. The findings presented herein might be of interest to coaches, exercise practitioners, athletes, and recreational trainees.

Authors+Show Affiliations

Faculty of Kinesiology, University of Zagreb, Zagreb, Croatia.Faculty of Kinesiology, University of Zagreb, Zagreb, Croatia.Faculty of Kinesiology, University of Zagreb, Zagreb, Croatia.Institute for Health and Sport (IHES), Victoria University, Melbourne, Australia.Weightology, LLC, Redmond, Washington.Faculty of Kinesiology, University of Zagreb, Zagreb, Croatia.Department of Health Sciences, Lehman College, Bronx, New York.

Pub Type(s)

Journal Article

Language

eng

PubMed ID

30363041

Citation

Saric, Juraj, et al. "Resistance Training Frequencies of 3 and 6 Times Per Week Produce Similar Muscular Adaptations in Resistance-Trained Men." Journal of Strength and Conditioning Research, vol. 33 Suppl 1, 2019, pp. S122-S129.
Saric J, Lisica D, Orlic I, et al. Resistance Training Frequencies of 3 and 6 Times Per Week Produce Similar Muscular Adaptations in Resistance-Trained Men. J Strength Cond Res. 2019;33 Suppl 1:S122-S129.
Saric, J., Lisica, D., Orlic, I., Grgic, J., Krieger, J. W., Vuk, S., & Schoenfeld, B. J. (2019). Resistance Training Frequencies of 3 and 6 Times Per Week Produce Similar Muscular Adaptations in Resistance-Trained Men. Journal of Strength and Conditioning Research, 33 Suppl 1, S122-S129. https://doi.org/10.1519/JSC.0000000000002909
Saric J, et al. Resistance Training Frequencies of 3 and 6 Times Per Week Produce Similar Muscular Adaptations in Resistance-Trained Men. J Strength Cond Res. 2019;33 Suppl 1:S122-S129. PubMed PMID: 30363041.
* Article titles in AMA citation format should be in sentence-case
TY - JOUR T1 - Resistance Training Frequencies of 3 and 6 Times Per Week Produce Similar Muscular Adaptations in Resistance-Trained Men. AU - Saric,Juraj, AU - Lisica,Domagoj, AU - Orlic,Ivan, AU - Grgic,Jozo, AU - Krieger,James W, AU - Vuk,Sasa, AU - Schoenfeld,Brad J, PY - 2018/10/27/pubmed PY - 2019/11/9/medline PY - 2018/10/27/entrez SP - S122 EP - S129 JF - Journal of strength and conditioning research JO - J Strength Cond Res VL - 33 Suppl 1 N2 - Saric, J, Lisica, D, Orlic, I, Grgic, J, Krieger, JW, Vuk, S, and Schoenfeld, BJ. Resistance training frequencies of 3 and 6 times per week produce similar muscular adaptations in resistance-trained men. J Strength Cond Res 33(7S): S122-S129, 2019-We examined the effects of resistance training (RT) frequency performed 3 times per week (RT3) vs. RT performed 6 times per week (RT6) under volume-equated conditions in resistance-trained men. Twenty-seven men were randomly allocated to RT3 (n = 14) or RT6 (n = 13). The supervised training intervention lasted for 6 weeks. Upper- and lower-body strength were assessed using the 1 repetition maximum test. Also, muscular endurance (60% 1 repetition maximum performed to momentary failure) and muscle thickness (elbow flexors, elbow extensors, rectus femoris, and vastus intermedius) were measured before and after intervention. Pre-to-post intervention, both groups increased upper-body strength (RT3: +4%; RT6: +6%) and lower-body strength (RT3: +22%; RT6: +18%) with no significant between-group differences. No significant pre-to-post intervention increases in muscular endurance were seen in either of the training groups. Both groups increased elbow extensor thickness (RT3: +14%; RT6: +11%), rectus femoris thickness (RT3: +5%; RT6: +6%), and vastus intermedius thickness (RT3: +10%; RT6: +11%) with no significant between-group differences. Only the RT3 group significantly increased elbow flexor thickness from pre-to-post intervention (+7%). When training volume is equated, it seems that RT performed either 3 or 6 times per week can result in similar strength gains over a 6-week training period. Furthermore, under volume-equated conditions, comparable hypertrophy results may also be expected with both RT frequencies. Finally, no changes were seen in muscular endurance possibly because of the considerable interindividual variability in responses. The findings presented herein might be of interest to coaches, exercise practitioners, athletes, and recreational trainees. SN - 1533-4287 UR - https://www.unboundmedicine.com/medline/citation/30363041/Resistance_Training_Frequencies_of_3_and_6_Times_Per_Week_Produce_Similar_Muscular_Adaptations_in_Resistance_Trained_Men_ L2 - https://doi.org/10.1519/JSC.0000000000002909 DB - PRIME DP - Unbound Medicine ER -