Estudo das variáveis do treinamento de força: frequência e carga de treinamento

Abstract

The aim of this study was investigated the effect of frequency and load of resistance training (RT) on strength and muscle mass. In article 1, we investigated whether high frequency of resistance training (HFRT) shows superiority on gains in strength and muscle mass when compared to low frequency of resistance training (LFRT). Eighteen untrained men were randomized into HFRT and LLRT and training during eights weeks. Both groups perform seven exercises for whole-body, 8-12 repetitions, and a five-day per week routine of RT. HLRT performed a total body routine with two sets for each exercise per day (10 sets weekly to each exercise). LFRT performed a split body routine with 10 sets for only specific exercise per day (10 sets weekly to each exercise). Following eight weeks, both groups showed gains in strength and muscle mass, without differences between groups (HLRT vs. LFRT). Thus, HLRT was not superiority to muscular adaptations induced by RT when compared to LLRT. In article 2, we investigated whether low load of resistance training (LLRT) performed until or close to volitional fatigue is superior to high load of resistance training (HLRT) in muscle strength and muscle mass gains in women. Thirty-two women without experience in RT were randomized into LLRT and HLRT. Both groups performed three exercises to lower body, three sets for exercise, rest of 60 seconds between sets and a routine of two days of RT per week. LLRT performed each exercise with relative load to range of 30-35 maximal repetitions (RMs), and HLRT performed each exercise with relative load to range of 8-10 RMs, both in first set. The LLRT showed higher volume and a higher gain in leg muscle mass when compared to HLRT. However, when the muscle gains were adjusted to RT volume, the difference to gains between groups in muscle mass disappear. Both groups showed muscle strength gains, without differences. Thus, LLRT is more effective than HLRT in increasing muscle mass but not muscle strength in young women, however, to muscle strength, both LLRT and HLRT were equally effective.