Comparison of 1 day and 3 days per week of equal-volume resistance training in experienced subjects
Deutscher übersetzter Titel: | Vergleich von einmal und dreimal woechentlichem Krafttraining von insgesamt gleichem Volumen bei krafttrainierten Personen |
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Autor: | McLester, J.R.; Bishop, P.; Guilliams, M.E. |
Erschienen in: | Journal of strength and conditioning research |
Veröffentlicht: | 14 (2000), 3, S. 273-281, Lit. |
Format: | Literatur (SPOLIT) |
Publikationstyp: | Zeitschriftenartikel |
Medienart: | Gedruckte Ressource |
Sprache: | Englisch |
ISSN: | 1064-8011, 1533-4287 |
Schlagworte: | |
Online Zugang: | |
Erfassungsnummer: | PU199912408323 |
Quelle: | BISp |
Abstract des Autors
There is not a strong research basis for current views of the importance of individual training variables in strength training protocol design. This study compared 1 day versus 3 days of resistance training per week in recreational weight trainers with the training volume held constant between the treatments. Subjects were randomly assigned to 1 of 2 groups: 1 day per week of 3 sets to failure (1DAY) or 3 days per week of 1 set to failure (3DAY). Relative intensity (percent of initial 1 repetition maximum (1RM)) was varied throughout the study in both groups by using a periodized repetition range of 3-10. Volume (repetitions x mass) did not differ (p</=0.05) between the groups over the 12 weeks. The 1RMs of various upper- and lower-body exercises were assessed at baseline and at weeks 6 and 12. The 1RMs increased (p</=0.05) significantly for the combined groups over time. The 1DAY group achieved ca. 62% of the 1RM increases observed in the 3DAY group in both upper-body and lower-body lifts. Larger increases in lean body mass were apparent in the 3DAY group. The findings suggest that a higher frequency of resistance training, even when volume is held constant, produces superior gains in 1RM. However, training only 1 day per week was an effective means of increasing strength, even in experienced recreational weight trainers. From a dose-response perspective, with the total volume of exercise held constant, spreading the training frequency to 3 doses per week produced superior results. Verf.-Referat