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J Strength Cond Res. 2018 Mar 6. doi: 10.1519/JSC.0000000000002563. [Epub ahead of print]

Effect of Resistance Training Frequency on Neuromuscular Performance and Muscle Morphology after Eight Weeks in Trained Men.

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Methodist University of Piracicaba, Human Performance Research Laboratory, Piracicaba, São Paulo, Brazil.
Faculty of Americana, Americana, São Paulo, Brazil.
School of Arts, Sciences and Humanities, University of São Paulo, São Paulo, Brazil.
Department of Health Sciences, CUNY Lehman College, Bronx, New York, USA.
Department of Kinesiology, California State University, Northridge, California, USA.
Adventist Faculty of Hortolândia, Hortolândia, São Paulo, Brazil.


The purpose of this study was to investigate the chronic effects of training muscle groups 1 day per week vs. 2 days per week on neuromuscular performance and morphological adaptations in trained men with the number of sets per muscle group equated between conditions. Participants were randomly assigned in 2 experimental groups: 1 session·wk per muscle group (G1, n = 10), where every muscle group was trained once a week with 16 sets or 2 sessions·wk per muscle group (G2, n = 10), where every muscle group was trained twice a week with 8 sets per session. All other variables were held constant over the 8-week study period. No significant difference between conditions for maximal strength in the back squat or bench press, muscle thickness in the elbow extensors, elbow flexors, or quadriceps femoris, and muscle endurance in the back squat and bench press performed at 60% 1RM was detected. Effect size favored G2 for some outcome measurements, suggesting the potential of a slight benefit to the higher training frequency. In conclusion, both G1 and G2 significantly enhance neuromuscular adaptations, with a similar change noted between experimental conditions.

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