THE INFLUENCE OF VARIABLE-FREQUENCY TRAINING SESSIONS ON MUSCLE STRENGTH AND BODY COMPOSITION IN YOUNG MEN AGED 18–20 YEARS
Abstract
Alongside many other concerns a relevant issue is not only the search for ways to improve physical fitness and health but also maintaining optimal changes in body composition induced by regular training. Unfortunately, despite the well-known benefits of systematic exercise for health, physical fitness, and overall well-being. Many individuals at various levels of preparation often have to stop or reduce their training frequency due to different factors after a certain period of regular activity. Practical significance lies in studying the minimal necessary training frequency that could maintain adaptations or slow down their loss during periods of forced reduction in training frequency following a phase of regular training sessions.
The present study has established that training sessions within a microcycle (once every seven days) are capable of not only preserving muscle strength but even increasing it, at least over a four-week period with variable training frequencies. When training occurs once every fourteen days, there is an insignificant decrease in muscular strength (quantitative indicator) in pull-ups on a high bar, while most power adaptations remain intact. At this periodicity (once every fourteen days), quantitative characteristics in push-ups from the floor are fully preserved.
Furthermore, performing workouts once every seven days for four weeks can preserve a significant portion of strength adaptations during a subsequent four-week cessation of training activities. However, conducting training sessions once every fourteen days for four weeks cannot sustain these adaptations, leading to a return to baseline values (detraining effects) after a four-week break from training.
Downloads
References
2. Лысенко Е.А. Механизмы увеличения мышечной массы и силы при регулярных силовых тренировках / Е.А. Лысенко, О.Л. Виноградова, Д.В. Попов. – Текст : непосредственный // Российский физиологический журнал им. Сеченова. – 2021. – Том 107, № 6-7. – 755-772 с.
3. Głyk, W. Effects of a 12-week detraining period on physical capacity, power and speed in elite swimmers / W. Głyk, M. Hołub, J. Karpinski, W. Rejdych, W. Sadowski, A. Trybus, J. Baron, L. Rydzik, T. Ambrozy, A. Stanula. – Text : direct // International Journal of Environmental Research and Public Health. – 2022. – Vol. 19, iss. 8. – pp. 1-11.
4. Izquierdo, M. Detraining and tapering effects on hormonal responses and strength performance / M. Izquierdo, J. Ibañez, J.J. González-Badillo, N.A. Ratamess, W.J. Kraemer, K. Häkkinen, H. Bonnabau, C. Granados, D.N. French, E.M. Gorostiaga. – Text : direct // Journal of strength and conditioning research. – 2007. – Vol. 21, iss. 3. – pp. 768-775.
5. Nolan, P.B. The effect of detraining after a period of training on cardiometabolic health in previously sedentary individuals / P.B. Nolan, S.M. Keeling, C.A. Robitaille, C.A. Buchanan, L.C. Dalleck. – Text : direct // International journal of environmental research and public health. – 2018. – Vol. 15, iss. 10. – pp. 1-11.
6. Schoenfeld, B.J. Effects of resistance training frequency on measures of muscle hypertrophy: A systematic review and meta-analysis / B.J. Schoenfeld, D. Ogborn, J.W. Krieger. – Text : direct // Sports Medicine. – 2016. – Vol. 46, iss. 11. – pp. 1689-1697.
7. Tavares, L.D. Effects of different strength training frequencies during reduced training period on strength and muscle cross-sectional area / L.D. Tavares, E.O. de Souza, C. Ugrinowitsch, G.C. Laurentino, H. Roschel, A.Y. Aihara, F.N. Cardoso, V. Tricoli. – Text : direct // European Journal of Sport Science. – 2017. – Vol. 17, iss. 6. – pp. 1-8.
8. Tofas, T. Exercise-induced regulation of redox status in cardiovascular diseases: The role of exercise training and detraining / T. Tofas, D. Draganidis, C.K. Deli, K. Georgakouli, G. Fatouros, A.Z. Jamurtas. – Text : direct // Antioxidants (Basel). – 2019. – Vol. 9, iss. 1. – pp. 1-41.
9. Vikne, H. Human skeletal muscle fiber type percentage and area after reduced muscle use: A systematic review and meta-analysis / H. Vikne, V. Strøm, A.H. Pripp, T. Gjøvaag. – Text : direct // Scandinavian journal of medicine & science in sports. – 2020. – Vol. 30, iss. 8. – pp. 1298-1317.
10. Westcott, W.L. Resistance training is medicine: effects of strength training on health / W.L. Westcott. – Text : direct // Current sports medicine reports. – 2012. – Vol. 11, iss. 4. – pp. 209-216.
This work is licensed under a Creative Commons Attribution-NonCommercial 4.0 International License.
An author should not normally publish manuscripts describing essentially the same research in multiple journals or publication venues. Such redundant publication is generally considered to constitute unethical publishing behavior, and if discovered may result in a manuscript under consideration being rejected, or a published article being retracted.
Authors of manuscripts reporting on original research should present an accurate account of the work performed, accompanied by an objective discussion of its significance. Underlying data should be represented accurately in the manuscript. The manuscript should contain sufficient detail and references to permit others to replicate the work. The fabrication of results and the making of fraudulent or knowingly inaccurate statements constitute unethical behavior and may be cause for rejection or retraction of a manuscript or published article.
