Dose-response of weekly resistance training volume and frequency of muscular adaptations in trained males

Heaselgrave, Samuel Richard (2019). Dose-response of weekly resistance training volume and frequency of muscular adaptations in trained males. University of Birmingham. M.Sc.

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Abstract

Purpose: Debate exists over how to best manipulate resistance exercise training (RET) volume, the number of weekly sets per muscle group, to optimize muscular adaptations. A linear dose-response relationship between RET volume and hypertrophy has been proposed for ≤10-12 weekly sets. The present study aimed to understand the impact of low-to-very high weekly RET volume on muscular adaptations in trained young males over 6-weeks of RET. Methods: Forty-nine RET-experienced males (n=49) were randomly allocated to a LOW (n=17), moderate (MOD; n=15) or HIGH (n=17) volume group, performing 9, 18 or 27 weekly sets of bicep RET, respectively, for 6-weeks. RET was performed once (LOW) or twice (MOD and HIGH) weekly. Post-exercise protein intake was controlled and dietary intake and external training volume were recorded. Prior-to and following RET, assessments of bicep muscle thickness (MT), isometric and 1RM strength were performed. Results: MT significantly increased in all groups (4.4±7.7%, 8.4±9.9% and 5.6±5.0% for LOW, MOD, HIGH, respectively, P<0.05 for all) as did 1RM strength (7.6±5.6%, 11.2±5.5% and 11.7±4.3% for LOW, MOD, HIGH, respectively, P<0.05 for all). Isometric strength only significantly increased in the HIGH (8.5±15.1%, P=0.025). There were no significant differences between groups in any MT or indices of strength. Conclusion: Our findings demonstrate no differences in muscular adaptations to short-term RET between low-to-high weekly volumes, in trained individuals. However, given the greater number of ‘non-responders’ to low-volume weekly RET, it seems that moderate volume RET, performed over two weekly sessions, provides sufficient stimulus to maximize muscular adaptations.

Type of Work:

Thesis (Masters by Research > M.Sc.)

Award Type:

Masters by Research > M.Sc.

Supervisor(s):