scholarly journals Similar Muscular Adaptations in Resistance Training Performed Two Versus Three Days Per Week

2019 ◽  
Vol 68 (1) ◽  
pp. 135-143 ◽  
Author(s):  
Thiago Lasevicius ◽  
Brad Jon Schoenfeld ◽  
Jozo Grgic ◽  
Gilberto Laurentino ◽  
Lucas Duarte Tavares ◽  
...  
Keyword(s):  
Resistance Training ◽  
Muscular Strength ◽  
Muscle Thickness ◽  
Quadriceps Femoris ◽  
Muscle Size ◽  
Group Differences ◽  
Elbow Flexors ◽  
Post Intervention ◽  
Muscular Adaptations ◽  
Muscle Groups

AbstractThe purpose of the present study was to compare changes in muscle strength and hypertrophy between volume-equated resistance training (RT) performed 2 versus 3 times per week in trained men. Thirty-six resistance-trained men were randomly assigned to one of the two experimental groups: a split-body training routine (SPLIT) with muscle groups trained twice per week (n = 18) over four weekly sessions, or a total-body routine (TOTAL), with muscle groups being trained three times per week (n = 18) over three weekly sessions. The training intervention lasted 10 weeks. Testing was carried out pre- and post-study to assess maximal muscular strength in the back squat and bench press, and hypertrophic adaptations were assessed by measuring muscle thickness of the elbow flexors, elbow extensors, and quadriceps femoris. Twenty-eight subjects completed the study. Significant pre-to-post intervention increases in upper and lower-body muscular strength occurred in both groups with no significant between-group differences. Furthermore, significant pre-to-post intervention increases in muscle size of the elbow extensors and quadriceps femoris occurred in both groups with no significant between-group differences. No significant pre-to-post changes were observed for the muscle size of elbow flexors both in the SPLIT or TOTAL group. In conclusion, a training frequency of 2 versus 3 days per week produces similar increases in muscular adaptations in trained men over a 10-week training period. Nonetheless, effect size differences favored SPLIT for all hypertrophy measures, indicating a potential benefit for training two versus three days a week when the goal is to maximize gains in muscle mass.

The Effects of Resistance Exercise Selection on Muscle Size and Strength in Trained Women

2020 ◽  
Author(s):  
Matheus Barbalho ◽  
Daniel Souza ◽  
Victor Coswig ◽  
James Steele ◽  
James Fisher ◽  
...  
Keyword(s):  
Resistance Training ◽  
Knee Flexion ◽  
Training Programs ◽  
Gluteus Maximus ◽  
Muscle Thickness ◽  
Muscle Size ◽  
Resistance Training Program ◽  
Before And After ◽  
Muscle Groups ◽  
Optimal Strength

AbstractThe study compared the effects of resistance training programs composed by multi-joint (MJ), single-joint (SJ) and the combination of multi- and single-joint (MJ+SJ) exercises on muscle strength and hypertrophy in trained women. Thirty participants were divided into groups that performed only MJ exercises, SJ exercises and MJ+SJ exercises for six months. Participants were tested for 1-repetition maximum (RM) and muscle thickness (MT) before and after the intervention. All groups showed significant gains on 1RM tests from pre- to post-training (P<0.01). However, MJ and MJ+SJ groups obtained greater gains in 1RM for the MJ exercises in comparison with the SJ group. Increases in 1RM for the SJ exercises were similar among groups, with the exception of leg curl, where the SJ group obtained greater gains than MJ and MJ+SJ. All groups obtained significant increases in MT from pre- to post-training for all muscle groups. However, MJ and MJ+SJ groups presented greater increases in gluteus maximus, quadriceps femoris and pectoralis major in comparison with the SJ group. Therefore, our results suggest that, in general, performing MJ exercises seems to be necessary to obtain optimal results from a resistance training program; however SJ might be necessary to provide optimal strength gains in knee flexion.

scholarly journals Effects of equal-volume resistance training with different training frequencies in muscle size and strength in trained men

PeerJ ◽  
2018 ◽  
Vol 6 ◽  
pp. e5020 ◽  
Author(s):  
Paulo Gentil ◽  
James Fisher ◽  
James Steele ◽  
Mario H. Campos ◽  
Marcelo H. Silva ◽  
...  
Keyword(s):  
Resistance Training ◽  
Muscle Thickness ◽  
Peak Torque ◽  
Muscle Size ◽  
Upper Body ◽  
Elbow Flexors ◽  
Flexor Muscle ◽  
Volume Resistance ◽  
Elbow Flexors And Extensors ◽  
One Year

Background The objective of the present study was to compare the effects of equal-volume resistance training (RT) performed with different training frequencies on muscle size and strength in trained young men. Methods Sixteen men with at least one year of RT experience were divided into two groups, G1 and G2, that trained each muscle group once and twice a week, respectively, for 10 weeks. Elbow flexor muscle thickness (MT) was measured using a B-Mode ultrasound and concentric peak torque of elbow extensors and flexors were assessed by an isokinetic dynamometer. Results ANOVA did not reveal group by time interactions for any variable, indicating no difference between groups for the changes in MT or PT of elbow flexors and extensors. Notwithstanding, MT of elbow flexors increased significantly (3.1%, P < 0.05) only in G1. PT of elbow flexors and extensors did not increase significantly for any group. Discussion The present study suggest that there were no differences in the results promoted by equal-volume resistance training performed once or twice a week on upper body muscle strength in trained men. Only the group performing one session per week significantly increased the MT of their elbow flexors. However, with either once or twice a week training, adaptations appear largely minimal in previously trained males.

scholarly journals Once a Week Resistance Training Improves Muscular Strength in Breast Cancer Survivors: A Randomized Controlled Trial

2019 ◽  
Vol 18 ◽  
pp. 153473541987974 ◽  
Author(s):  
Wanderson Divino Nilo dos Santos ◽  
Amilton Vieira ◽  
Claudio Andre Barbosa de Lira ◽  
João Felipe Mota ◽  
Paulo Gentil ◽  
...  
Keyword(s):  
Breast Cancer ◽  
Body Composition ◽  
Resistance Training ◽  
Muscle Strength ◽  
Cancer Survivors ◽  
Muscular Strength ◽  
Breast Cancer Survivors ◽  
Bench Press ◽  
Post Intervention ◽  
Leg Press

Background: Exercise has been shown to reduce adverse outcomes related to breast cancer. However, the rate of adherence to physical exercise is very low among breast cancer survivors (BCS). This study investigated the effects of high supervision ratio resistance training (RT), once a week for 8 weeks, on changes in body composition and muscular strength in BCS. Methods: Twenty-five female BCS undergoing hormone therapy were randomized into resistance training group (TG, n = 12) or control (CG, n = 13) group. The TG performed 8 weeks of supervised RT, with 1 trainer per volunteer, once a week. Body composition was evaluated by dual-energy X-ray absorptiometry, and muscle strength was evaluated by 10 repetition maximum (10 RM) for leg press (45°) and bench press exercises. A 1-way analysis of variance was used to compare within-group effects at pre- and post-intervention. An analysis of covariance test was used to compare post-intervention values, using pre-intervention measures as covariates. The effect size (ES) was calculated by Cohen’s d. Results: The TG improved muscle strength in 10 RM leg press (45°; Δ 33.75 ± 11.51 kg, P = .02; ES = 0.96) and bench press (Δ 4.08 ± 1.83 kg, P = .01; ES = 1.15). Adherence to training was more than 99%. Changes in body composition were not detected. There were no changes in the CG for any assessment. Conclusion: Once-weekly supervised RT could be an alternative to increase the adherence to exercise and improve muscular strength in BCS.

scholarly journals Strength and Body Composition Changes in Recreationally Strength-Trained Individuals: Comparison of One versus Three Sets Resistance-Training Programmes

2013 ◽  
Vol 2013 ◽  
pp. 1-6 ◽  
Author(s):  
J. S. Baker ◽  
B. Davies ◽  
S. M. Cooper ◽  
D. P. Wong ◽  
D. S. Buchan ◽  
...  
Keyword(s):  
Body Composition ◽  
Resistance Training ◽  
Muscular Strength ◽  
Weight Training ◽  
Upper Body ◽  
Strength Performance ◽  
Training Groups ◽  
Muscle Groups ◽  
The One ◽  
Training Programmes

Purpose.The purpose of this study was to determine the effects of increasing the volume of weight-training from one to three sets upon body composition and muscular strength.Methods.Sixteen male weight-trainers volunteered to act as subjects and were randomly assigned to one of two training groups. Supervised weight-training targeting the upper body was conducted three times per week for eight weeks using one set (n=8) or three sets (n=8) of six repetitions to fatigue. Subjects were measured before and after the training intervention for (1) strength performance (Nand kg) and (2) adiposity (sum of seven skinfold thicknesses in mm).Results.Both training groups improved significantly (20.7%) in terms of muscular strength (P<0.05) with no differences being observed between the one set (21.98% increase) and three set group (20.71% increase) after the training interventions (P>0.05). Significant decreases were also observed for skinfold measures in the one set group (P<0.05).Conclusions.One set of high intensity resistance training was as effective as three sets for increasing the strength of muscle groups in the upper body. The one set protocol also produced significantly greater decreases in adiposity.

scholarly journals Comparison of Hamstrings and Quadriceps Femoris Muscle Thickness Increment between Agonist-Antagonist Paired Set and Traditional Set Resistance Training in Untrained Healthy Subjects

2021 ◽  
Vol 3 (2) ◽  
pp. 60
Author(s):  
Gutama Arya Pringga ◽  
R. A. Meisy Andriana ◽  
Indrayuni Lukitra Wardhani ◽  
Lydia Arfianti
Keyword(s):  
Resistance Training ◽  
Muscle Mass ◽  
Muscle Thickness ◽  
Quadriceps Femoris ◽  
Quadriceps Femoris Muscle ◽  
Leg Extension ◽  
Increase Muscle Mass ◽  
Group 3 ◽  
Femoris Muscle ◽  
Group 1

Background: Resistance training is an effective way to increase muscle mass. Resistance training with agonist-antagonist paired set method can be an alternative to increase muscle mass within a relatively short training time.Aim: To compare the increase in hamstrings and quadriceps femoris muscle thickness between agonist-antagonist paired set (APS) and traditional set (TS) resistance training in untrained healthy subjects.Material and Methods: This study was an experimental study on 16 untrained healthy men which were randomly assigned to the APS and the TS group. Each group got leg curl and leg extension exercises with equal training volume for 6 weeks. For the APS group, 1 set of leg curls was followed by 1 set of leg extensions, repeated for 3 sets. For the TS group, 3 sets of leg curls were followed by 3 sets of leg extensions. Muscle thickness was compared from pre- to post-training and between the intervention groups using B-mode ultrasound.Results: Muscle thickness of the hamstrings and quadriceps femoris increased significantly from pre- to post-training in both groups (p<0.05). The increase in muscle thickness between the two groups was not significantly different (p> 0.05).Conclusion: Resistance training with the APS method did not give a higher increment of hamstrings and quadriceps femoris muscle thickness compared to the TS method in healthy untrained subjects.

Evidence of a Ceiling Effect for Training Volume in Muscle Hypertrophy and Strength in Trained Men—Less is More?

2020 ◽  
Vol 15 (2) ◽  
pp. 268-277 ◽  
Author(s):  
Matheus Barbalho ◽  
Victor S. Coswig ◽  
James Steele ◽  
James P. Fisher ◽  
Jurgen Giessing ◽  
...  
Keyword(s):  
Resistance Training ◽  
Muscle Hypertrophy ◽  
Biceps Brachii ◽  
Gluteus Maximus ◽  
Muscle Thickness ◽  
Muscle Performance ◽  
Muscle Size ◽  
Triceps Brachii ◽  
Less Is More ◽  
Time Interaction

Purpose: To compare the effects of different resistance training volumes on muscle performance and hypertrophy in trained men. Methods: Thirty-seven volunteers performed resistance training for 24 weeks, divided into groups that performed 5 (G5), 10 (G10), 15 (G15), and 20 (G20) sets per muscle group per week. Ten-repetition maximum (10RM) tests were performed for the bench press, lat pulldown, 45° leg press, and stiff-legged deadlift. Muscle thickness was measured using ultrasound at biceps brachii, triceps brachii, pectoralis major, quadriceps femoris, and gluteus maximus. All measurements were performed at the beginning (pre), 12 (mid), and 24 weeks (post) of training. Results: All groups showed significant increases in all 10RM tests and muscle thickness measures after 12 and 24 weeks when compared with pre (P < .05). There were no significant differences in any 10RM test or changes between G5 and G10 after 12 and 24 weeks. G5 and G10 showed significantly greater increases for 10RM than G15 and G20 for most exercises at 12 and 24 weeks. There was no group by time interaction for any muscle thickness measure. Conclusions: The results bring evidence of an inverted “U-shaped” curve for the dose–response curve for muscle strength. Although the same trend was noted for muscle hypertrophy, the results did not reach significance. Five to 10 sets per week might be sufficient for bringing about optimal gains in muscle size and strength in trained men over a 24-week period.

Assessing differential responders and mean changes in muscle size, strength, and the crossover effect to 2 distinct resistance training protocols

2020 ◽  
Vol 45 (5) ◽  
pp. 463-470 ◽  
Author(s):  
Scott J. Dankel ◽  
Zachary W. Bell ◽  
Robert W. Spitz ◽  
Vickie Wong ◽  
Ricardo B. Viana ◽  
...  
Keyword(s):  
Resistance Training ◽  
Random Error ◽  
Muscle Hypertrophy ◽  
Muscle Thickness ◽  
Exercise Group ◽  
Muscle Size ◽  
Control Group ◽  
Crossover Effect ◽  
Traditional Group ◽  
Training Protocols

The objective of this study was to determine differences in 2 distinct resistance training protocols and if true variability can be detected after accounting for random error. Individuals (n = 151) were randomly assigned to 1 of 3 groups: (i) a traditional exercise group performing 4 sets to failure; (ii) a group performing a 1-repetition maximum (1RM) test; and (iii) a time-matched nonexercise control group. Both exercise groups performed 18 sessions of elbow flexion exercise over 6 weeks. While both training groups increased 1RM strength similarly (∼2.4 kg), true variability was only present in the traditional exercise group (true variability = 1.80 kg). Only the 1RM group increased untrained arm 1RM strength (1.5 kg), while only the traditional group increased ultrasound measured muscle thickness (∼0.23 cm). Despite these mean increases, no true variability was present for untrained arm strength or muscle hypertrophy in either training group. In conclusion, these findings demonstrate the importance of taking into consideration the magnitude of random error when classifying differential responders, as many studies may be classifying high and low responders as those who have the greatest amount of random error present. Additionally, our mean results demonstrate that strength is largely driven by task specificity, and the crossover effect of strength may be load dependent. Novelty Many studies examining differential responders to exercise do not account for random error. True variability was present in 1RM strength gains, but the variability in muscle hypertrophy and isokinetic strength changes could not be distinguished from random error. The crossover effect of strength may differ based on the protocol employed.

Does Performing Different Resistance Exercises for the Same Muscle Group Induce Non-homogeneous Hypertrophy?

2021 ◽  
Author(s):  
Bruna Daniella de Vasconcelos Costa ◽  
Witalo Kassiano ◽  
João Pedro Nunes ◽  
Gabriel Kunevaliki ◽  
Pâmela Castro-E-Souza ◽  
...  
Keyword(s):  
Muscle Length ◽  
Muscle Thickness ◽  
Relative Increase ◽  
Muscle Group ◽  
Elbow Flexors ◽  
Proximal Site ◽  
Resistance Exercises ◽  
Elbow Flexors And Extensors ◽  
Lateral Thigh ◽  
Muscle Groups

AbstractThe study aimed to compare the effect of performing the same or different exercises for a muscle group on resistance training (RT) sessions on muscle hypertrophy at different sites along muscle length. Twenty-two detrained men (23.3±4.1 years) were randomly allocated to the following groups: a group that performed the same exercises in all training sessions (N-VAR=11) or one that varied the exercises for the same muscle groups (VAR=11). All were submitted to 3 weekly sessions for nine weeks. Muscle thickness was assessed at the proximal, middle, and distal sites of the lateral and anterior thigh, elbow flexors, and extensors by B-mode ultrasound. The VAR group significantly increased all the sites analyzed (P<0.05). Furthermore, the proximal site of the lateral thigh showed a larger relative increase when compared to the middle site (P<0.05). In contrast, the N-VAR group were not revealed significant improvements only for the middle site of the lateral thigh and the proximal site of the elbow flexors (P>0.05). Our results suggest that to perform different resistance exercises can induce hypertrophy of all sites assessed in detrained young men.

scholarly journals Resistance Training does not Induce Uniform Adaptations to Quadriceps Muscles

2018 ◽  
Author(s):  
Gerald T. Mangine ◽  
Michael J. Redd ◽  
Adam M. Gonzalez ◽  
Jeremy R. Townsend ◽  
Adam J Wells ◽  
...  
Keyword(s):  
Resistance Training ◽  
High Intensity ◽  
Repeated Measures ◽  
Vastus Lateralis ◽  
Muscle Thickness ◽  
Rectus Femoris ◽  
Muscle Size ◽  
Fascicle Length ◽  
Cross Sectional ◽  
Resistance Training Program

AbstractResistance training may differentially affect morphological adaptations along the length of uni-articular and bi-articular muscles. The purpose of this study was to compare changes in muscle morphology along the length of the rectus femoris (RF) and vastus lateralis (VL) in response to resistance training. Following a 2-wk preparatory phase, 15 resistance-trained men (24.0 ± 3.0 y, 90.0 ± 13.8 kg, 174.9 ± 20.7 cm) completed pre-training (PRE) assessments of muscle thickness (MT), pennation angle (PA), cross-sectional area (CSA), and echo-intensity in the RF and VL at 30, 50, and 70% of each muscle’s length; fascicle length (FL) was estimated from respective measurements of MT and PA within each muscle and region. Participants then began a high intensity, low volume (4 × 3 − 5 repetitions, 3min rest) lower-body resistance training program, and repeated all PRE-assessments after 8 weeks (2 d · wk−1) of training (POST). Although three-way (muscle [RF, VL] × region [30, 50, 70%] × time [PRE, POST]) repeated measures analysis of variance did not reveal significant interactions for any assessment of morphology, significant simple (muscle × time) effects were observed for CSA (p = 0.002) and FL (p = 0.016). Specifically, average CSA changes favored the VL (2.96 ± 0.69 cm2, pp < 0.001) over the RF (0.59 ± 0.20 cm2, p = 0.011), while significant decreases in average FL were noted for the RF (–1.03 ± 0.30 cm, p = 0.004) but not the VL (–0.05 ± 0.36 cm, p = 0.901). No other significant differences were observed. The findings of this study demonstrate the occurrence of non-homogenous adaptations in RF and VL muscle size and architecture following 8 weeks of high-intensity resistance training in resistance-trained men. However, training does not appear to influence region-specific adaptations in either muscle.

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