Frequency: The Overlooked Resistance Training Variable for Inducing Muscle Hypertrophy?
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CURRENT OPINION
Frequency: The Overlooked Resistance Training Variable for Inducing Muscle Hypertrophy? Scott J. Dankel1 • Kevin T. Mattocks1 • Matthew B. Jessee1 • Samuel L. Buckner1 • J. Grant Mouser1 Brittany R. Counts1 • Gilberto C. Laurentino1 • Jeremy P. Loenneke1
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Ó Springer International Publishing Switzerland 2016
Abstract The principle of progressive overload must be adhered to for individuals to continually increase muscle size with resistance training. While the majority of trained individuals adhere to this principle by increasing the number of sets performed per exercise session, this does not appear to be an effective method for increasing muscle size once a given threshold is surpassed. Opposite the numerous studies examining differences in training loads and sets of exercise performed, a few studies have assessed the importance of training frequency with respect to muscle growth, none of which have tested very high frequencies of training (e.g., 7 days a week). The lack of studies examining such frequencies may be related to the American College of Sports Medicine recommendation that trained individuals use split routines allowing at least 48 h of rest between exercises that stress the same muscle groups. Given the attenuated muscle protein synthetic response to resistance exercise present in trained individuals, it can be hypothesized that increasing the training frequency would allow for more frequent elevations in muscle protein synthesis and more time spent in a positive net protein balance. We hypothesize that increasing the training frequency, as opposed to the training load or sets performed, may be a more appropriate strategy for trained individuals to progress a resistance exercise program aimed at increasing muscle size.
& Jeremy P. Loenneke [email protected] 1
Department of Health, Exercise Science, and Recreation Management, Kevser Ermin Applied Physiology Laboratory, The University of Mississippi, P.O. Box 1848, University, MS 38677, USA
Key Points Individuals are likely completing a volume of resistance exercise above that which is beneficial for muscle hypertrophy. The muscle protein synthetic response to resistance exercise would seemingly favor higher frequencies of exercise. Reducing the training volume and increasing the frequency may be beneficial for muscle hypertrophy.
1 Introduction The American College of Sports Medicine recommends that individuals looking to increase muscle size perform two to four sets of exercise targeting each muscle group two to three times per week [1]. It is also recommended that individuals perform between 8 and 12 repetitions per set using a load corresponding to C70 % of the individual’s one-repetition maximum (1RM) [1]. As individuals become trained and start to adapt to resistance exercise, an increased stress must be placed on the musculature to allow the possibility for further muscle growth. This principle of progressive overload can be adhered to by undertaking one or more of the following three modifications: (1) increasing the a
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