High Resistance-Training Frequency Enhances Muscle Thickness in Resistance-Trained Men

J Strength Cond Res. 2019 Jul;33 Suppl 1:S140-S151. doi: 10.1519/JSC.0000000000002643.


Zaroni, RS, Brigatto, FA, Schoenfeld, BJ, Braz, TV, Benvenutti, JC, Germano, MD, Marchetti, PH, Aoki, MS, and Lopes, CR. High resistance-training frequency enhances muscle thickness in resistance-trained men. J Strength Cond Res 33(7S): S140-S151, 2019-The purpose of this study was to compare the effect a split training routine with muscle groups trained once per week (SPLIT) vs. whole-body split training routine with muscle groups trained 5 days per week (TOTAL) on neuromuscular adaptations in well-trained men. Eighteen healthy men (height = 177.8 ± 6.6 cm; total body mass = 84.4 ± 8.1 kg; age = 26.4 ± 4.6 years) were recruited to participate in this study. The experimental groups were matched according to baseline strength and then randomly assigned to 1 of the 2 experimental groups: SPLIT (n = 9) or TOTAL (n = 9). Prestudy and poststudy testing included 1RM for bench press, parallel back-squat and machine close-grip seated row, as well as an ultrasound analysis of the muscle thickness (MT) of the elbow flexors, triceps brachii, and vastus lateralis. After 8 weeks of training, no significant difference between groups was noted for all 1RM tests (p > 0.05). TOTAL induced a significantly greater increase in MT of the forearm flexors and vastus lateralis (p < 0.05). In conclusion, muscle strength increment is similar regardless of the experimental conditions studied; however, TOTAL may confer a potentially superior hypertrophic effect.

Publication types

  • Randomized Controlled Trial

MeSH terms

  • Adaptation, Physiological
  • Adult
  • Arm
  • Forearm
  • Humans
  • Male
  • Muscle Strength
  • Muscle, Skeletal / diagnostic imaging
  • Muscle, Skeletal / growth & development*
  • Resistance Training / methods*
  • Time Factors*
  • Ultrasonography
  • Young Adult