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J Sports Med Phys Fitness. 2015 Mar;55(3):144-9. Epub 2014 Apr 14.

Effects of equal-volume resistance training performed one or two times a week in upper body muscle size and strength of untrained young men.

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Faculty of Physical Education, University of Brasilia, Brasilia, Brazil -



The purpose of the present study was to compare the effects of equal-volume resistance training (RT) performed once or twice a week on muscle mass and strength of the elbow flexors in untrained young men.


Thirty men (23 ± 3 years) without previous resistance training experience were divided into two groups: Group 1 (G1) trained each muscle group only once a week and group 2 (G2) trained each muscle twice a week during 10 weeks. Baseline and 10 weeks post-test elbow flexors muscle thickness (MT) were measured using a B-Mode ultrasound. Peak torque (PT) was assessed by an isokinetic dynamometer before and after the training program.


Elbow flexors MT increased significantly (P<0.05) from 31.70 ± 3.31 to 33.43 ± 3.46 mm in G1, and from 32.78 ± 4.03 to 35.09 ± 3.55 mm in G2. Elbow flexors PT also increased (P<0.05) from 50.77 ± 9.26 to 54.15 ± 10.79 N.m in G1, and from 48.99 ± 11.52 to 55.29 ± 10.24 N.m in G2. The results of ANOVA did not reveal group by time interactions for any variable, indicating no difference between groups for the changes in MT or PT.


The results from the present study suggest that untrained men experience similar gains in muscle mass and strength with equal volume RT performed one or two days per week.

[Indexed for MEDLINE]

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