Fu, Yue, Karsten, Bettina, Larumbe-Zabala, Eneko, Seijo, Marcos ORCID: https://orcid.org/0000-0003-1637-6670 and Naclerio, Fernando ORCID: https://orcid.org/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 / School / Research Centre / Research Group:	Faculty of Engineering & Science Faculty of Education, Health & Human Sciences > School of Human Sciences (HUM) Faculty of Education, Health & Human Sciences > Institute for Lifecourse Development > Centre for Exercise Activity and Rehabilitation
Last Modified:	22 Nov 2021 11:49
URI:	http://gala.gre.ac.uk/id/eprint/18264

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