Effects of a resistance training program on muscular performance adaptations: comparing three vs. four times per week

1. Abe T., DeHoyos D.V., Pollock M.L., Garzarella L. (2000) Time course for strength and muscle thickness changes following upper and lower body resistance training in men and women. Eur. J. Appl. Physiol., 81: 174-180.Search in Google Scholar

2. American College of Sports Medicine. (2009) American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med. Sci. Sports. Exerc., 41: 687-708.Search in Google Scholar

3. Arazi H., Asadi A. (2011) Effects of 8 weeks equal-volume resistance training with different workout frequency on maximal strength, endurance and body composition. Int. J. Sports. Sci. Eng., 5(2): 112-118.Search in Google Scholar

4. Arazi H., Asadi A., Roohi S. (2014) Enhancing muscular performance in women: compound versus complex, traditional resistance and plyometric training alone. J. Musc. Res., 17(2): 1450007, 1-10.10.1142/S0218957714500079Search in Google Scholar

5. Arazi H., Damirchi A., Asadi A. (2013) Age-related muscle circumference, strength development and hormonal adaptations with 8 weeks moderate intensity resistance training. Annals. Endo., 74: 30-35.Search in Google Scholar

6. Brigatto F.A., Braz T.V., Zanini T., Germano M.D., Aoki M.S., Schoenfeld B.J., Marchetti P.H., Lopes C.R. (2018) Effect of resistance training frequency on neuromuscular performance and muscle morphology after eight weeks in trained men. J. Strength. Cond. Res., 33(8): 2104-2116. DOI: 10.1519/JSC.0000000000002563. Epub ahead of print.10.1519/JSC.000000000000256329528962Search in Google Scholar

7. Colquhoun R.J., Gai C.M., Aguilar D., Bove D., Dolan J., Vargas A., Couvillion K., Jenkins N.D.M., Campbell B.I., (2018) Training volume, not frequency, indicative of maximal strength adaptations to resistance training. J. Strength. Cond. Res, 32: 1207-1213.Search in Google Scholar

8. Damas F., Phillips S., Vechin F.C., Ugrinowitsch C. (2015) A review of resistance training-induced changes in skeletal muscle protein synthesis and their contribution to hypertrophy. Sports. Med., 45: 801-807.Search in Google Scholar

9. Dankel S.J., Mattocks K.T., Jessee M.B., Buckner S.L., Mouser J.G., Counts B.R., Laurentino G.C., Loenneke J.P. (2017) Frequency: The overlooked resistance training variable for inducing muscle hypertrophy? Sports Med., 47: 799-805.10.1007/s40279-016-0640-827752983Search in Google Scholar

10. Faul F., Erdfelder E., Lang A.G., Buchner A. (2007) G*Power 3, a flexible statistical power analysis program for the social, behavioural and biomedical sciences. Behav. Res. Methods, 39: 175-191.Search in Google Scholar

11. Fleck S.J., Kraemer W.J. (2004) Designing Resistance Training Programs, 3nd Ed. Champaign, IL: Human Kinetics.Search in Google Scholar

12. Gomes G.K., Franco C.M., Nunes P.R.P., Orsatti F.L. (2019) High frequency resistance training is not more effective than low frequency resistance training in increasing muscle mass and strength in well-trained men. J. Strength Cond. Res., 33(Suppl 1): S130-S139. DOI: 10.1519/JSC.0000000000002559.10.1519/JSC.000000000000255929489727Search in Google Scholar

13. Grgic J., Schoenfeld B.J., Davies T.B., Lazinica B., Krieger J.W., Pedisic Z. (2018) Effect of resistance training frequency on gains in muscular strength: A systematic review and meta-analysis. Sports Med., 48: 1207-1220.10.1007/s40279-018-0872-x29470825Search in Google Scholar

14. Grgic J., Schoenfeld B.J., Latella C. (2018) Resistance training frequency and skeletal muscle hypertrophy: A review of available evidence. J. Sci. Med. Sport, 22(3): 361-370. DOI: 10.1016/j.jsams.2018.09.223.10.1016/j.jsams.2018.09.22330236847Search in Google Scholar

15. Häkkinen K., Kallinen M. (1994) Distribution of strength training volume into one or two daily sessions and neuro-muscular adaptations in female athletes. Elect. Clin. Neurophysiol., 34: 117-124.Search in Google Scholar

16. Hoffman J.R., Kraemer W.J., Fry A.C., Deschenes M., Kemp D.M. (1990) The effect of self-selection for frequency of training in a winter conditioning program for football. J. Appl. Sport Sci. Res., 3: 76-82.Search in Google Scholar

17. Hopkins W.G., Marshall S., Batterham A. (2009) Progressive statistics for studies in sports medicine and exercise science. Med. Sci. Sports Exerc., 41(1): 3-13.10.1249/MSS.0b013e31818cb27819092709Search in Google Scholar

18. Parrillo J., Greenwood-Robinson M. (1993) High-performance bodybuilding. Berkeley Publishing group, New York, 169-172.Search in Google Scholar

19. Phillips S.M. (2014) A brief review of critical processes in exercise-induced muscular hypertrophy. Sports Med., 44: S71-S77.10.1007/s40279-014-0152-3400881324791918Search in Google Scholar

20. Raastad T., Kirketeig A., Wolf D., Paulsen G. (2012) Powerlifters improved strength and muscular adaptations to a greater extent when equal total training volume was divided into 6 compared to 3 training sessions per week. 17th Annual Conference of the ECSS, Brugge, Belgium, July 4–7.Search in Google Scholar

21. Ralston G.W., Kilgore L., Wyatt F.B., Baker J.S. (2017) The effect of weekly set volume on strength gain: A meta-analysis. Sports Med., 47: 2585-2601.Search in Google Scholar

22. Saric J., Lisica D., Orlic I., Grgic J., Krieger J.W., Vuk S., Schoenfeld B.J. (2018) Resistance training frequencies of 3 and 6 times per week produce similar muscular adaptations in resistance-trained men. J. Strength Cond. Res., 33(Suppl 1): S122-S129. DOI: 10.1519/JSC.0000000000002909.10.1519/JSC.000000000000290930363041Search in Google Scholar

23. Schoenfeld B.J., Grgic J., Krieger J. (2018) How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. J. Sports Sci., 37(11): 1286-1295. DOI: 10.1080/02640414.2018.1555906.10.1080/02640414.2018.155590630558493Search in Google Scholar

24. Schoenfeld B.J., Ogborn D., Krieger J.W. (2016) Effects of resistance training frequency on measures of muscle hypertrophy: A systematic review and meta-analysis. Sports Med., 46: 1689-1697.10.1007/s40279-016-0543-827102172Search in Google Scholar

25. Schoenfeld B.J., Ratamess N.A., Peterson M.D., Contreras B., Tiryaki-Sonmez G. (2015) Influence of resistance training frequency on muscular adaptations in well-trained men. J. Strength Cond. Res., 29: 1821-1829.Search in Google Scholar

26. Yue F.L., Karsten B., Larumbe-Zabala E., Seijo M., Naclerio F. (2018) Comparison of 2 weekly-equalized volume resistance-training routines using different frequencies on body composition and performance in trained males. Appl. Physiol. Nutr. Metab., 43: 475-481.10.1139/apnm-2017-057529216446Search in Google Scholar