Effect of Equal Volume, High-Repetition Resistance Training to Volitional Fatigue, With Different Workout Frequencies, on Muscle Mass and Neuromuscular Performance in Postmenopausal Women

• Karolina Grzyb ^[1] ; Darren G. Candow ^[1] ; Brad J. Schoenfeld ^[2] ; Patrick Bernat ^[1] ; Sara Butchart ^[1] ; J. Patrick Neary
  1. [1] University of Regina

     University of Regina

     Canadá

     
  2. [2] Department of Health Sciences, School of Health, Human Services and Nursing, CUNY Lehman College, Bronx, New York
• Localización: Journal of strength and conditioning research: the research journal of the NSCA, ISSN 1064-8011, Vol. 36, Nº. 1, 2022, págs. 31-36
• Idioma: inglés
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• Resumen

  • This study examined the effects of equal volume, high-repetition resistance training (HRRT) performed to volitional fatigue, with different workout frequencies, on muscle mass and neuromuscular performance (strength, endurance) in untrained postmenopausal women. Subjects were randomized to perform HRRT 2 d[middle dot]wk-1 (HRRT-2; 3 sets of 20-30 repetitions/set for elbow and knee flexion and extension) or 3 d[middle dot]wk-1 (HRRT-3; 2 sets of 20-30 repetitions/set per exercise) for 8 weeks. Baseline and post-training assessments were made for muscle thickness, strength (1 repetition maximum [1RM]) and endurance (number of repetitions performed at 50% baseline 1RM) for elbow and knee flexor and extensor muscle groups. Significance was set at p < 0.05. There was a significant increase over time for all measures of muscle thickness, strength, and endurance (p < 0.005), with no differences between groups. Untrained postmenopausal women can expect to achieve similar improvements in muscle size, strength, and endurance when training 2 or 3 days per week, provided total weekly training volume is equal.