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Comparison of two equated resistance training weekly volume routines using different frequencies on body composition and performance in trained males

Comparison of two equated resistance training weekly volume routines using different frequencies on body composition and performance in trained males

Fu, Yue, Karsten, Bettina, Larumbe-Zabala, Eneko, Seijo, Marcos and Naclerio, Fernando ORCID: 0000-0001-7405-4894 (2017) Comparison of two equated resistance training weekly volume routines using different frequencies on body composition and performance in trained males. Applied Physiology, Nutrition, and Metabolism. ISSN 1715-5312 (Print), 1715-5320 (Online) (doi:10.1139/apnm-2017-0575)

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Abstract

The present study compared the effects of two weekly-equalized volume and relative load interventions on body composition, strength and power. Based on individual baseline maximal strength values, eighteen recreationally trained men were pair-matched and consequently randomly assigned to one of the following experimental groups: a low volume per session with a high frequency (LV-HF, n = 9) group who trained 4-days (Mondays, Tuesdays, Thursdays and Fridays) or a high volume per session and low frequency (HV-LF, n = 9) group who trained 2-days (Mondays and Thursdays). Both groups performed two different routines over 6 weeks. Participants were tested pre- and post- intervention for maximal strength, upper body power, fat-free mass, limb circumferences and muscle thickness. Compared to baseline values, both groups increased their fat-free mass (HV-LF +1.19 ± 1.94; LV-HF +1.36 ± 1.06 kg, p<0.05) and vastus medialis thickness (HV-LF +2.18±1.88, p<0.01; LV-HF +1.82±2.43 mm, p<0.05), but only the HV-LF group enhanced arm circumference (1.08±1.47cm, p<0.05), elbow flexors thickness (2.21±2.81 mm, P<0.01) values and decreased their fat mass (-2.41 ± 1.10, P<0.01). Both groups improved (p<0.01) the maximal loads lifted in the bench press (LV-HF +0.14 ± 0.01; HV-LF +0.14 ± 0.01 kg.body mass-1) and the squat (LV-HF +0.14 ± 0.06; HV-LF 0.17 ± 0.01 kg.body mass-1) exercises as well as in upper body power (LV-HF +0.22 ± 0.25; HV-LF +0.27 ± 0.22 watts.body mass-1) Although both training strategies improved performance and lower body muscle mass, only the HV-LF protocol increased upper body hypertrophy and improved body composition.

Item Type: Article
Uncontrolled Keywords: Strength, power, muscle thickness, hypertrophy, workout design
Subjects: Q Science > QP Physiology
Faculty / Department / Research Group: Faculty of Engineering & Science
Faculty of Engineering & Science > Centre for Science and Medicine in Sport and Exercise
Faculty of Engineering & Science > Department of Life & Sports Sciences
Last Modified: 30 Mar 2018 19:35
Selected for GREAT 2016: None
Selected for GREAT 2017: None
Selected for GREAT 2018: GREAT a
URI: http://gala.gre.ac.uk/id/eprint/18264

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