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J Sports Med Phys Fitness. 2018 Mar;58(3):233-240. doi: 10.23736/S0022-4707.16.06660-3. Epub 2016 Sep 29.

Nonconsecutive versus consecutive-day resistance training in recreationally trained subjects.

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Faculty of Sport, University of Porto, Porto, Portugal -
Faculty of Sport, University of Porto, Porto, Portugal.



Previous studies have shown that total-body resistance training (RT) performed two to three alternating days per week has positive effects on muscle strength and body composition. However, no evidence exists to determine if total-body RT workouts done on consecutive days (CD) are beneficial. Therefore, the purpose of this study was to compare the effects of a total-body RT program performed on three consecutive or nonconsecutive days (NCD) per week for 7 weeks on maximum strength and body composition in recreationally trained subjects.


Twenty-one men were randomly assigned to a 3NCD (N.=11) or 3CD group (N.=10). Prior and following training, anthropometric measures, and 1 repetition maximum values for leg press, and bench press were measured.


Statistical analysis revealed a significant increase for leg press strength and bench press strength for both groups (P<0.01) from pre to post intervention. There was also a significant increase for arm and chest girth measures (P<0.05) on the 3 CD group. No significant differences between groups were observed.


The results suggest that RT programs performed on three consecutive or nonconsecutive days per week determine similar effects on maximum strength, and body composition.

[Indexed for MEDLINE]

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