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J Strength Cond Res. 2019 Jul;33 Suppl 1:S140-S151. doi: 10.1519/JSC.0000000000002643.

High Resistance-Training Frequency Enhances Muscle Thickness in Resistance-Trained Men.

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


Zaroni, RS, Brigatto, FA, Schoenfeld, BJ, Braz, TV, Benvenutti, JC, Germano, MD, Marchetti, PH, Aoki, MS, and Lopes, CR. High resistance-training frequency enhances muscle thickness in resistance-trained men. J Strength Cond Res 33(7S): S140-S151, 2019-The purpose of this study was to compare the effect a split training routine with muscle groups trained once per week (SPLIT) vs. whole-body split training routine with muscle groups trained 5 days per week (TOTAL) on neuromuscular adaptations in well-trained men. Eighteen healthy men (height = 177.8 ± 6.6 cm; total body mass = 84.4 ± 8.1 kg; age = 26.4 ± 4.6 years) were recruited to participate in this study. The experimental groups were matched according to baseline strength and then randomly assigned to 1 of the 2 experimental groups: SPLIT (n = 9) or TOTAL (n = 9). Prestudy and poststudy testing included 1RM for bench press, parallel back-squat and machine close-grip seated row, as well as an ultrasound analysis of the muscle thickness (MT) of the elbow flexors, triceps brachii, and vastus lateralis. After 8 weeks of training, no significant difference between groups was noted for all 1RM tests (p > 0.05). TOTAL induced a significantly greater increase in MT of the forearm flexors and vastus lateralis (p < 0.05). In conclusion, muscle strength increment is similar regardless of the experimental conditions studied; however, TOTAL may confer a potentially superior hypertrophic effect.

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