TITLE:
Effects of Resistance Training Frequency on Short-Term Neuromuscular Adaptations in Untrained Participants
AUTHORS:
Rasmus K. Hansen, Rune R. Jørgensen, Peter S. Nielsen, Patrick Osuna-Florentz, Mathias Kristiansen
KEYWORDS:
Neural Adaptations, Strength Training Frequency, Resistance Training Frequency, Voluntary Activation
JOURNAL NAME:
Advances in Physical Education,
Vol.7 No.4,
November
3,
2017
ABSTRACT: Objective: The purpose of this study was to evaluate whether performing resistance training four days per week was superior to two days per week, in promoting strength and neuromuscular adaptations of the leg extensor muscles. Methods: Nine untrained participants (21.4 ± 2.0 years) were pair matched according to gender and leg extensor maximal voluntary contraction (MVC) and randomly assigned to either a low frequency group (LFG) or a high frequency group (HFG). MVC, 10-repetition maximum (10 RM), and voluntary muscle activation (VA) were recorded pre and post two weeks of unilateral leg extension resistance training. The interpolated twitch technique was used to estimate VA and surface electromyography data was recorded during MVC. Results: VA and 10 RM increased significantly for both groups. For LFG, VA increased from 84.5% ± 5.0% to 92.5% ± 3.4% (p = 0.003) and for HFG, VA increased from 87.3% ± 2.1% to 95.3% ± 1.3% (p = 0.006). 10 RM increased from 43.2 ± 8.0 kg to 48.2 ± 6.2 kg (p = 0.034) and from 45.3 ± 5.9 to 49.0 ± 7.4 kg (p = 0.05) for LFG and HFG, respectively. No differences were observed between groups. Thus, two weeks of resistance training significantly increased the 10 RM and VA in both groups, while no differences were observed between groups. Conclusions: These results indicate that performing resistance training two or four times per week are equally effective in promoting strength and neuromuscular adaptations, when weekly volume is equalized.