Johnsen Emil, van den Tillaar Roland
Department of Sport Sciences and Physical Education, Nord University, Levanger, Norway.
PeerJ. 2021 Feb 18;9:e10781. doi: 10.7717/peerj.10781. eCollection 2021.
In resistance training, the role of training frequency to increase maximal strength is often debated. However, the limited data available does not allow for clear training frequency "optimization" recommendations. The purpose of this study was to investigate the effects of training frequency on maximal muscular strength and rate of perceived exertion (RPE). The total weekly training volume was equally distributed between two and four sessions per muscle group.
Twenty-one experienced resistance-trained male subjects (height: 1.85 ± 0.06 m, body mass: 85.3 ± 12.3 kg, age: 27.6 ± 7.6 years) were tested prior to and after an 8-week training period in one-repetition maximum (1RM) barbell back squat and bench press. Subjects were randomly assigned to a SPLIT group ( = 10), in which there were two training sessions of squats and lower-body exercises and two training sessions of bench press and upper-body exercises, or a FULLBODY group ( = 11), in which four sessions with squats, bench press and supplementary exercises were conducted every session. In each session, the subjects rated their RPE after barbell back squat, bench press, and the full session.
Both groups significantly increased 1RM strength in barbell back squat (SPLIT group: +13.25 kg; FULLBODY group: +14.31 kg) and bench press (SPLIT group: +7.75 kg; FULLBODY group: +8.86 kg) but training frequency did not affect this increase for squat ( = 0.640) or bench press ( = 0.431). Both groups showed a significant effect for time on RPE on all three measurements. The analyses showed only an interaction effect between groups on time for the RPE after the squat exercise ( = 0.002).
We conclude that there are no additional benefits of increasing the training frequency from two to four sessions under volume-equated conditions, but it could be favorable to spread the total training volume into several training bouts through the week to avoid potential increases in RPE, especially after the squat exercise.
在阻力训练中，训练频率对增加最大力量的作用常常存在争议。然而，现有的有限数据无法给出明确的训练频率“优化”建议。本研究的目的是调查训练频率对最大肌肉力量和主观用力程度（RPE）的影响。每周的总训练量在每个肌肉群的两到四个训练 session 之间平均分配。
21 名有经验的进行阻力训练的男性受试者（身高：1.85±0.06 米，体重：85.3±12.3 千克，年龄：27.6±7.6 岁）在为期 8 周的训练期前后接受了杠铃深蹲和卧推的一次重复最大重量（1RM）测试。受试者被随机分配到 SPLIT 组（n = 10），该组进行两次深蹲和下肢训练 session 以及两次卧推和上肢训练 session，或者 FULLBODY 组（n = 11），该组每次训练进行四次包含深蹲、卧推和辅助练习的 session。在每次训练中，受试者在杠铃深蹲、卧推和整个训练 session 后对他们的 RPE 进行评分。
两组的杠铃深蹲 1RM 力量（SPLIT 组：增加 13.25 千克；FULLBODY 组：增加 14.31 千克）和卧推 1RM 力量（SPLIT 组：增加 7.75 千克；FULLBODY 组：增加 8.86 千克）均显著增加，但训练频率对深蹲（p = 0.640）或卧推（p = 0.431）的这种增加没有影响。两组在所有三项测量中 RPE 随时间均有显著变化。分析表明，仅在深蹲练习后的 RPE 方面，组间在时间上存在交互作用（p = 0.002）。
我们得出结论，在训练量相等的条件下，将训练频率从两次增加到四次没有额外益处，但将总训练量分散到一周的多个训练 bout 中可能有利于避免 RPE 的潜在增加，尤其是在深蹲练习之后。
