Corrêa Daniel A, Brigatto Felipe A, Braz Tiago V, DE Carmargo Júlio B, Aoki Marcelo S, Marchetti Paulo H, Lopes Charles R
Human Performance Research Laboratory, Methodist University of Piracicaba, Piracicaba, Brazil.
Human Performance Research Laboratory, Methodist University of Piracicaba, Piracicaba, Brazil -
J Sports Med Phys Fitness. 2022 Mar;62(3):324-336. doi: 10.23736/S0022-4707.21.12118-8. Epub 2021 Feb 26.
The present study investigated the mid-term effects of training muscle groups once- versus twice-daily on morphofunctional adaptations in trained men.
Participants were randomly assigned to 1 of 2 experimental groups: 1 daily session per muscle group (1S, N.=11), where every muscle group was trained once a day or 2 daily sessions per muscle group (2S, N.=12), where every muscle group was trained twice. Testing was conducted before intervention and after 8 weeks for maximal strength (1RM) and muscular endurance (60%1RM) for bench press and parallel back squat exercises, and muscle thickness (MT) of the biceps brachii, triceps brachii, vastus lateralis, anterior quadriceps and pectoralis major.
The major findings were as follows: 1) the increase in 1RM back squat was significantly greater in 2S (∆=16.1%) compared to 1S (∆=7.8%) (P<0.05); 2) both groups significantly increased bench press 1RM (1S: ∆=4.6%; 2S: ∆=6.8%), back squat 60% 1RM (1S: ∆=19.0%; 2S: ∆=24.3%), bench press 60% 1RM (1S: ∆=15.4%; 2S: ∆=24.0%) and all MT outcomes (P<0.05 for all), with no differences between experimental groups (1S and 2S).
This study provides evidence that a twice-daily resistance training augments lower-body muscular strength; however, the daily frequency does not seem to have any additive effect on upper-body muscular strength, muscular endurance, and muscle hypertrophy in trained men.
本研究调查了男性训练者每天对肌肉群进行一次与两次训练的中期形态功能适应性影响。
参与者被随机分配到两个实验组之一：每组肌肉群每天训练一次（1S组，N = 11），即每个肌肉群每天训练一次；或每组肌肉群每天训练两次（2S组，N = 12），即每个肌肉群训练两次。在干预前以及干预8周后，对卧推和平行后蹲练习的最大力量（1RM）和肌肉耐力（60% 1RM），以及肱二头肌、肱三头肌、股外侧肌、股四头肌前部和胸大肌的肌肉厚度（MT）进行测试。
主要研究结果如下：1）2S组后蹲1RM的增加（∆ = 16.1%）显著大于1S组（∆ = 7.8%）（P < 0.05）；2）两组的卧推1RM（1S组：∆ = 4.6%；2S组：∆ = 6.8%）、后蹲60% 1RM（1S组：∆ = 19.0%；2S组：∆ = 24.3%）、卧推60% 1RM（1S组：∆ = 15.4%；2S组：∆ = 24.0%）以及所有MT指标均显著增加（所有P < 0.05），实验组（1S组和2S组）之间无差异。
本研究提供的证据表明，每天两次的阻力训练可增强下肢肌肉力量；然而，每日训练频率似乎对训练男性的上肢肌肉力量、肌肉耐力和肌肉肥大没有任何附加影响。
