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Equal-Volume Strength Training With Different Training Frequencies Induces Similar Muscle Hypertrophy and Strength Improvement in Trained Participants

The main goal of the current study was to compare the effects of volume-equated training frequency on gains in muscle mass and strength. In addition, we aimed to investigate whether the effect of training frequency was affected by the complexity, concerning the degrees of freedom, of an exercise. Pa...

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Autores principales: Hamarsland, Håvard, Moen, Hermann, Skaar, Ole Johannes, Jorang, Preben Wahlstrøm, Rødahl, Håvard Saeterøy, Rønnestad, Bent R.
Formato: Online Artículo Texto
Lenguaje:English
Publicado: Frontiers Media S.A. 2022
Materias:
Acceso en línea:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8766679/
https://www.ncbi.nlm.nih.gov/pubmed/35069251
http://dx.doi.org/10.3389/fphys.2021.789403
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author Hamarsland, Håvard
Moen, Hermann
Skaar, Ole Johannes
Jorang, Preben Wahlstrøm
Rødahl, Håvard Saeterøy
Rønnestad, Bent R.
author_facet Hamarsland, Håvard
Moen, Hermann
Skaar, Ole Johannes
Jorang, Preben Wahlstrøm
Rødahl, Håvard Saeterøy
Rønnestad, Bent R.
author_sort Hamarsland, Håvard
collection PubMed
description The main goal of the current study was to compare the effects of volume-equated training frequency on gains in muscle mass and strength. In addition, we aimed to investigate whether the effect of training frequency was affected by the complexity, concerning the degrees of freedom, of an exercise. Participants were randomized to a moderate training frequency group (two weekly sessions) or high training frequency group (four weekly sessions). Twenty-one participants (male: 11, female: 10, age: 25.9 ± 4.0) completed the 9-week whole-body progressive heavy resistance training intervention with moderate (n = 13) or high (n = 8) training frequency. Whole-body and regional changes in lean mass were measured using dual-energy x-ray absorptiometry, while the vastus lateralis thickness was measured by ultrasound. Changes in muscle strength were measured as one repetition maximum for squat, hack squat, bench press, and chest press. No differences between groups were observed for any of the measures of muscle growth or muscle strength. Muscle strength increased to a greater extent in hack squat and chest press than squat and bench press for both moderate (50 and 21% vs. 19 and 14%, respectively) and high-frequency groups (63 and 31% vs. 19 and 16%, respectively), with no differences between groups. These results suggest that training frequency is less decisive when weekly training volume is equated. Further, familiarity with an exercise seems to be of greater importance for strength adaptations than the complexity of the exercise.
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spelling pubmed-87666792022-01-20 Equal-Volume Strength Training With Different Training Frequencies Induces Similar Muscle Hypertrophy and Strength Improvement in Trained Participants Hamarsland, Håvard Moen, Hermann Skaar, Ole Johannes Jorang, Preben Wahlstrøm Rødahl, Håvard Saeterøy Rønnestad, Bent R. Front Physiol Physiology The main goal of the current study was to compare the effects of volume-equated training frequency on gains in muscle mass and strength. In addition, we aimed to investigate whether the effect of training frequency was affected by the complexity, concerning the degrees of freedom, of an exercise. Participants were randomized to a moderate training frequency group (two weekly sessions) or high training frequency group (four weekly sessions). Twenty-one participants (male: 11, female: 10, age: 25.9 ± 4.0) completed the 9-week whole-body progressive heavy resistance training intervention with moderate (n = 13) or high (n = 8) training frequency. Whole-body and regional changes in lean mass were measured using dual-energy x-ray absorptiometry, while the vastus lateralis thickness was measured by ultrasound. Changes in muscle strength were measured as one repetition maximum for squat, hack squat, bench press, and chest press. No differences between groups were observed for any of the measures of muscle growth or muscle strength. Muscle strength increased to a greater extent in hack squat and chest press than squat and bench press for both moderate (50 and 21% vs. 19 and 14%, respectively) and high-frequency groups (63 and 31% vs. 19 and 16%, respectively), with no differences between groups. These results suggest that training frequency is less decisive when weekly training volume is equated. Further, familiarity with an exercise seems to be of greater importance for strength adaptations than the complexity of the exercise. Frontiers Media S.A. 2022-01-05 /pmc/articles/PMC8766679/ /pubmed/35069251 http://dx.doi.org/10.3389/fphys.2021.789403 Text en Copyright © 2022 Hamarsland, Moen, Skaar, Jorang, Rødahl and Rønnestad. https://creativecommons.org/licenses/by/4.0/This is an open-access article distributed under the terms of the Creative Commons Attribution License (CC BY). The use, distribution or reproduction in other forums is permitted, provided the original author(s) and the copyright owner(s) are credited and that the original publication in this journal is cited, in accordance with accepted academic practice. No use, distribution or reproduction is permitted which does not comply with these terms.
spellingShingle Physiology
Hamarsland, Håvard
Moen, Hermann
Skaar, Ole Johannes
Jorang, Preben Wahlstrøm
Rødahl, Håvard Saeterøy
Rønnestad, Bent R.
Equal-Volume Strength Training With Different Training Frequencies Induces Similar Muscle Hypertrophy and Strength Improvement in Trained Participants
title Equal-Volume Strength Training With Different Training Frequencies Induces Similar Muscle Hypertrophy and Strength Improvement in Trained Participants
title_full Equal-Volume Strength Training With Different Training Frequencies Induces Similar Muscle Hypertrophy and Strength Improvement in Trained Participants
title_fullStr Equal-Volume Strength Training With Different Training Frequencies Induces Similar Muscle Hypertrophy and Strength Improvement in Trained Participants
title_full_unstemmed Equal-Volume Strength Training With Different Training Frequencies Induces Similar Muscle Hypertrophy and Strength Improvement in Trained Participants
title_short Equal-Volume Strength Training With Different Training Frequencies Induces Similar Muscle Hypertrophy and Strength Improvement in Trained Participants
title_sort equal-volume strength training with different training frequencies induces similar muscle hypertrophy and strength improvement in trained participants
topic Physiology
url https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8766679/
https://www.ncbi.nlm.nih.gov/pubmed/35069251
http://dx.doi.org/10.3389/fphys.2021.789403
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