Faculty of Kinesiology, University of Zagreb, Zagreb, Croatia.
Institute for Health and Sport (IHES), Victoria University, Melbourne, Australia.
J Strength Cond Res. 2019 Jul;33 Suppl 1:S122-S129. doi: 10.1519/JSC.0000000000002909.
Saric, J, Lisica, D, Orlic, I, Grgic, J, Krieger, JW, Vuk, S, and Schoenfeld, BJ. Resistance training frequencies of 3 and 6 times per week produce similar muscular adaptations in resistance-trained men. J Strength Cond Res 33(7S): S122-S129, 2019-We examined the effects of resistance training (RT) frequency performed 3 times per week (RT3) vs. RT performed 6 times per week (RT6) under volume-equated conditions in resistance-trained men. Twenty-seven men were randomly allocated to RT3 (n = 14) or RT6 (n = 13). The supervised training intervention lasted for 6 weeks. Upper- and lower-body strength were assessed using the 1 repetition maximum test. Also, muscular endurance (60% 1 repetition maximum performed to momentary failure) and muscle thickness (elbow flexors, elbow extensors, rectus femoris, and vastus intermedius) were measured before and after intervention. Pre-to-post intervention, both groups increased upper-body strength (RT3: +4%; RT6: +6%) and lower-body strength (RT3: +22%; RT6: +18%) with no significant between-group differences. No significant pre-to-post intervention increases in muscular endurance were seen in either of the training groups. Both groups increased elbow extensor thickness (RT3: +14%; RT6: +11%), rectus femoris thickness (RT3: +5%; RT6: +6%), and vastus intermedius thickness (RT3: +10%; RT6: +11%) with no significant between-group differences. Only the RT3 group significantly increased elbow flexor thickness from pre-to-post intervention (+7%). When training volume is equated, it seems that RT performed either 3 or 6 times per week can result in similar strength gains over a 6-week training period. Furthermore, under volume-equated conditions, comparable hypertrophy results may also be expected with both RT frequencies. Finally, no changes were seen in muscular endurance possibly because of the considerable interindividual variability in responses. The findings presented herein might be of interest to coaches, exercise practitioners, athletes, and recreational trainees.
沙里奇、J、利西卡、D、奥尔利奇、I、格里奇、J、克里格、JW、武克、S 和舍恩菲尔德、BJ。每周进行 3 次和 6 次的抗阻训练频率在阻力训练男性中产生相似的肌肉适应性。J 力量与条件研究 33(7S)：S122-S129，2019 年-我们研究了在阻力训练男性中，每周进行 3 次（RT3）与每周进行 6 次（RT6）的阻力训练频率在等容量条件下的效果。27 名男性被随机分配到 RT3（n = 14）或 RT6（n = 13）。监督训练干预持续 6 周。使用 1 次最大重复测试评估上下肢力量。此外，肌肉耐力（60%的 1 次最大重复执行至瞬间失败）和肌肉厚度（肘屈肌、肘伸肌、股直肌和股中间肌）在干预前后进行测量。干预前后，两组均增加了上肢力量（RT3：+4%；RT6：+6%）和下肢力量（RT3：+22%；RT6：+18%），但两组间无显著差异。两组的肌肉耐力均无显著的干预前后增加。两组的肘伸肌厚度均增加（RT3：+14%；RT6：+11%），股直肌厚度增加（RT3：+5%；RT6：+6%），股中间肌厚度增加（RT3：+10%；RT6：+11%），但两组间无显著差异。只有 RT3 组的肘屈肌厚度从干预前到干预后显著增加（+7%）。当训练量相同时，每周进行 3 次或 6 次的抗阻训练似乎都可以在 6 周的训练期间获得相似的力量增长。此外，在等容量条件下，两种 RT 频率也可能产生相似的肥大效果。最后，肌肉耐力没有变化，可能是因为个体对训练的反应存在很大差异。本研究结果可能对教练、运动从业者、运动员和业余运动员有兴趣。
