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Effect of Resistance Training Frequency on Neuromuscular Performance and Muscle Morphology After 8 Weeks in Trained Men

Brigatto, Felipe A.1; Braz, Tiago V.1,2; Zanini, Thamires Cristina da Costa1; Germano, Moisés D.1; Aoki, Marcelo S.3; Schoenfeld, Brad J.4; Marchetti, Paulo H.5; Lopes, Charles R.1,6

The Journal of Strength & Conditioning Research: August 2019 - Volume 33 - Issue 8 - p 2104–2116
doi: 10.1519/JSC.0000000000002563
Original Research

Brigatto, FA, Braz, TV, Zanini, TCdC, Germano, MD, Aoki, MS, Schoenfeld, BJ, Marchetti, PH, and Lopes, CR. Effect of resistance training frequency on neuromuscular performance and muscle morphology after 8 weeks in trained men. J Strength Cond Res 33(8): 2104–2116, 2019—The purpose of this study was to investigate the chronic effects of training muscle groups 1 day per week vs. 2 days per week on neuromuscular performance and morphological adaptations in trained men with the number of sets per muscle group equated between conditions. Participants were randomly assigned in 2 experimental groups: 1 session·wk−1 per muscle group (G1, n = 10), where every muscle group was trained once a week with 16 sets or 2 sessions·wk−1 per muscle group (G2, n = 10), where every muscle group was trained twice a week with 8 sets per session. All other variables were held constant over the 8-week study period. No significant difference between conditions for maximal strength in the back squat or bench press, muscle thickness in the elbow extensors, elbow flexors, or quadriceps femoris, and muscle endurance in the back squat and bench press performed at 60% 1 repetition maximum was detected. Effect size favored G2 for some outcome measurements, suggesting the potential of a slight benefit to the higher training frequency. In conclusion, both G1 and G2 significantly enhance neuromuscular adaptations, with a similar change noted between experimental conditions.

1Human Performance Research Laboratory, Methodist University of Piracicaba, Piracicaba, São Paulo, Brazil;

2Faculty of Americana, Americana, São Paulo, Brazil;

3School of Arts, Sciences and Humanities, University of São Paulo, São Paulo, Brazil;

4Department of Health Sciences, CUNY Lehman College, Bronx, New York;

5Department of Kinesiology, California State University, Northridge, California; and

6Adventist Faculty of Hortolândia, Hortolândia, São Paulo, Brazil

Address correspondence to Felipe A. Brigatto,

Copyright © 2019 by the National Strength & Conditioning Association.