Volumetrix effects
Several studies pointed out that conducting resistance training had many potential health benefits for people of all ages ( Winett & Carpinelli, 2001).
The interest in resistance training has risen in popularity ( Wernbom, Augustsson & Thomee, 2007). We conclude that there are no additional benefits of increasing the training frequency from two to four sessions under volume-equated conditions, but it could be favorable to spread the total training volume into several training bouts through the week to avoid potential increases in RPE, especially after the squat exercise. The analyses showed only an interaction effect between groups on time for the RPE after the squat exercise ( p = 0.002). Both groups showed a significant effect for time on RPE on all three measurements. Resultsīoth groups significantly increased 1RM strength in barbell back squat (SPLIT group: +13.25 kg FULLBODY group: +14.31 kg) and bench press (SPLIT group: +7.75 kg FULLBODY group: +8.86 kg) but training frequency did not affect this increase for squat ( p = 0.640) or bench press ( p = 0.431).
#Volumetrix effects full#
In each session, the subjects rated their RPE after barbell back squat, bench press, and the full session. Subjects were randomly assigned to a SPLIT group ( n = 10), in which there were two training sessions of squats and lower-body exercises and two training sessions of bench press and upper-body exercises, or a FULLBODY group ( n = 11), in which four sessions with squats, bench press and supplementary exercises were conducted every session. Twenty-one experienced resistance-trained male subjects (height: 1.85 ± 0.06 m, body mass: 85.3 ± 12.3 kg, age: 27.6 ± 7.6 years) were tested prior to and after an 8-week training period in one-repetition maximum (1RM) barbell back squat and bench press. The total weekly training volume was equally distributed between two and four sessions per muscle group. The purpose of this study was to investigate the effects of training frequency on maximal muscular strength and rate of perceived exertion (RPE). However, the limited data available does not allow for clear training frequency “optimization” recommendations. In resistance training, the role of training frequency to increase maximal strength is often debated.