The Effects of Resistance Training Frequency On Muscle Hypertrophy And Strength In Healthy Trained Individuals: Literature Review

Author

Alexander C. Boivin, University of Central FloridaFollow

Abstract

The purpose of this study is to determine the effects of increased resistance training frequency on strength and hypertrophy in trained individuals. Six Studies were deemed eligible based on the inclusion exclusion criteria. The inclusion criteria for this review were healthy trained individuals. “Trained” refers to over one year of resistance training experience. Exclusion Criteria were study’s that examined either untrained or obese individuals as participants. The evidence indicates a dose-response trend in frequency. Resistance training each muscle group twice a week may be superior compared to once per week. Further more, resistance training each muscle group three times a week may enhance hypertrophy and strength adaptations even more compared to either once or twice a week. Recovery of the muscle may be reached in approximately 72 hours or 3 days. Mechanisms that may correlate to this phenomenon could be related to the more frequent elevations in muscle protein synthesis and physiological anabolic hormones. These results may help develop more specific guidelines in programming for intermediate to advanced athletes as well as lead way to more research on acute training variable manipulation.

Thesis Completion

2016

Semester

Fall

Thesis Chair/Advisor

Valdes, Anna

Degree

Bachelor of Science (B.S.)

College

College of Education and Human Performance

Department

Education

Degree Program

Sport and Exercise Science

Location

Orlando (Main) Campus

Language

English

Access Status

Open Access

Release Date

December 2016

Recommended Citation

Boivin, Alexander C., "The Effects of Resistance Training Frequency On Muscle Hypertrophy And Strength In Healthy Trained Individuals: Literature Review" (2016). Honors Undergraduate Theses. 109.
https://stars.library.ucf.edu/honorstheses/109