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Randomized Controlled Trial
. 2022 Oct 13;17(10):e0276154.
doi: 10.1371/journal.pone.0276154. eCollection 2022.

Effect of different training frequencies on maximal strength performance and muscle hypertrophy in trained individuals-a within-subject design

Ricardo P Neves  1 , Felipe C Vechin  1 , Emerson L Teixeira  1 , Demostenys D da Silva  1 , Carlos Ugrinowitsch  1 , Hamilton Roschel  1 , André Y Aihara  2 , Valmor Tricoli  1
Affiliations
Randomized Controlled Trial

Effect of different training frequencies on maximal strength performance and muscle hypertrophy in trained individuals-a within-subject design

Ricardo P Neves et al. PLoS One. .

Abstract

Several studies comparing resistance training (RT) frequencies may have been affected by the large between-subject variability. This study aimed to compare the changes in lower limbs maximal dynamic strength (1RM) and quadriceps femoris cross-sectional area (CSA) after a RT with different weekly frequencies in strength-trained individuals using a within-subject design. Twenty-four men participated in a 9-week RT program, being randomly divided into two conditions: resistance training with equalized total training volume (RTEV) and with unequalized total training volume (RTUV). The RT protocol used the unilateral leg press 45° exercise and each subject's lower limb executed one of the proposed frequencies (one and three times/week). All conditions effectively increased 1RM and CSA (p<0.001); however, no significant differences were observed in the values of 1RM (p = 0.454) and CSA (p = 0.310) between the RT frequencies in the RTEV and RTUV conditions. Therefore, RT performed three times a week showed similar increases in 1RM and CSA to the program performed once a week, regardless of training volume equalization. Nevertheless, when the higher RT frequency allowed the application of a greater TTV (i.e., RTUV), higher effect size (ES) values (0.51 and 0.63, 1RM and CSA, respectively) were observed for the adaptations.

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Conflict of interest statement

The authors have declared that no competing interests exist.

Figures

Fig 1
Fig 1. Total training volume per week at different frequencies of RTEV.
TTV, total training volume; RTEV, resistance training with equalized total training volume.
Fig 2
Fig 2. Total training volume per week at different frequencies of RTUV.
TTV, total training volume; RTUV, resistance training with unequalized total training volume. *p≤0.05.
Fig 3
Fig 3
Effect sizes with the confidence interval for 1RM (A) and CSA (B) values at different resistance training frequencies of RTEV and RTUV. ES, effect size; 1RM, maximum dynamic strength; CSA, quadriceps femoris cross-sectional area; RTEV, resistance training with equalized total training volume and; RTUV, resistance training with unequalized total training volume.
Fig 4
Fig 4
Individual percentage change in the values of 1RM (A) and CSA (B) in the RTEV. 1RM, maximum dynamic strength; CSA, quadriceps femoris cross-sectional area; RTEV, resistance training with equalized total training volume; ———, average of the percentage change 1x/week;–––––, average of the percentage 3x/week.
Fig 5
Fig 5
Individual percentage change in the values of 1RM (A) and CSA (B) in the RTUV. 1RM, maximum dynamic strength; CSA, quadriceps femoris cross-sectional area; RTUV, resistance training with unequalized total training volume; ———, average of the percentage change 1x/week;–––––, average of the percentage change 3x/week.
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