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NEVES, R. P. Effect of different training frequencies on maximal strength performance and muscle hypertrophy in trained individuals. 2018. 56 f. Dissertação (Mestrado em Ciências) – Escola de Educação Física e Esporte, Universidade de São Paulo, São Paulo, 2018. Introduction: Training status is one of the factors that may influence training frequency, and in fact, evidence has suggested that previously trained subjects need to perform strength training (ST) at higher weekly frequencies, in order to increase strength and muscle mass. Objective: To compare the changes in lower limbs maximal dynamic strength (1RM) and in the cross-sectional area (CSA) of the quadriceps femoris muscle, after performing a strength training program distributed at different weekly frequencies in a group of previously strength trained individuals. Materials and Methods: The sample was composed of 24 male subjects, aged between 18-35 years, who participated in a 9-week ST program. The subjects were divided into two conditions: STEV strength training with equalized volumes and, STUV strength training with unequalized volumes. The ST protocol used the leg press 45o exercise (unilateral) as the only exercise, and thus, each lower limb was submitted to one of the proposed weekly training frequencies (i.e., one and three times). The 1RM test in the leg press 45o exercise (unilateral) and the CSA measurements of the quadriceps femoris muscle were performed at the pre and post training moments. Results: The increases in the 1RM values were significant (p<0.001) and similar, in the different ST frequencies of the STEV condition (16.0 ± 10.0% and 17.2 ± 12.2% for one and three times a week, respectively) and STUV condition (19.4 ± 13.1% and 24.6 ± 14.2% for one and three times a week, respectively). For CSA, there were also similar and significant increases (p<0.001), in the different ST frequencies of the STEV condition (2.1 ± 2.1% and 2.0 ± 2.8% for one and three times a week, respectively) and STUV condition (1.5 ± 2.6% and 4.1 ± 5.0% for one and three times a week, respectively). When the effect size (ES) and the confidence interval (CI) were calculated, it was observed that the higher training frequency presented better results in the 1RM and CSA values, only when it was allowed to perform a higher training volume (i.e., STUV). Conclusion: The ST performed three times a week, showed 1RM and CSA increases similar the one performed only once, regardless of training volume equalization. When the higher frequency of ST allowed a greater total volume of training, significant values of the CI of the ES were observed for both adaptations. Therefore, if trained individuals require higher training volumes to increase strength and muscle mass, alternatives such as increased ST frequency can be considered.

Efeito de diferentes frequências de treinamento no desempenho de força máxima e hipertrofia muscular em indivíduos treinados