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Detraining and Training Periodization: 6 Months On "Six Weeks On + Three Weeks Off" Macrocycle Yields Identical Gains Strength and Size Gains as Continuous Training - SuppVersity: Nutrition and Exercise Science for Everyone
European Journal of applied physiology
2012-10-05 14:11:48
Comparison of muscle hypertrophy following 6-month of continuous and periodic strength training
Abstract
To compare the effects of a periodic resistance training (PTR) program with those of a continuous resistance training (CTR) program on muscle size and function, 14 young men were randomly divided into a CTR group and a PTR group. Both groups performed high-intensity bench press exercise training [75 % of one repetition maximum (1-RM); 3 sets of 10 reps] for 3 days per week. The CTR group trained continuously over a 24-week period, whereas the PTR group performed three cycles of 6-week training (or retraining), with 3-week detraining periods between training cycles. After an initial 6 weeks of training, increases in cross-sectional area (CSA) of the triceps brachii and pectoralis major muscles and maximum isometric voluntary contraction of the elbow extensors and 1-RM were similar between the two groups. In the CTR group, muscle CSA and strength gradually increased during the initial 6 weeks of training. However, the rate of increase in muscle CSA and 1-RM decreased gradually after that. In the PTR group, increase in muscle CSA and strength during the first 3-week detraining/6-week retraining cycle were similar to that in the CTR group during the corresponding period. However, increase in muscle CSA and strength during the second 3-week detraining/6-week retraining cycle were significantly higher in the PTR group than in the CTR group. Thus, overall improvements in muscle CSA and strength were similar between the groups. The results indicate that 3-week detraining/6-week retraining cycles result in muscle hypertrophy similar to that occurring with continuous resistance training after 24 weeks.Content Type Journal ArticleCategory Original ArticlePages 1-11DOI 10.1007/s00421-012-2511-9AuthorsRiki Ogasawara, Graduate School of Frontier Sciences, University of Tokyo, Kashiwa, Chiba, JapanTomohiro Yasuda, Graduate School of Medicine, University of Tokyo, Tokyo, JapanNaokata Ishii, Graduate School of Frontier Sciences, University of Tokyo, Kashiwa, Chiba, JapanTakashi Abe, Graduate School of Frontier Sciences, University of Tokyo, Kashiwa, Chiba, JapanJournal European Journal of Applied PhysiologyOnline ISSN 1439-6327Print ISSN 1439-6319
European Journal of applied physiology
2012-10-05 14:11:48
Comparison of muscle hypertrophy following 6-month of continuous and periodic strength training
Abstract
To compare the effects of a periodic resistance training (PTR) program with those of a continuous resistance training (CTR) program on muscle size and function, 14 young men were randomly divided into a CTR group and a PTR group. Both groups performed high-intensity bench press exercise training [75 % of one repetition maximum (1-RM); 3 sets of 10 reps] for 3 days per week. The CTR group trained continuously over a 24-week period, whereas the PTR group performed three cycles of 6-week training (or retraining), with 3-week detraining periods between training cycles. After an initial 6 weeks of training, increases in cross-sectional area (CSA) of the triceps brachii and pectoralis major muscles and maximum isometric voluntary contraction of the elbow extensors and 1-RM were similar between the two groups. In the CTR group, muscle CSA and strength gradually increased during the initial 6 weeks of training. However, the rate of increase in muscle CSA and 1-RM decreased gradually after that. In the PTR group, increase in muscle CSA and strength during the first 3-week detraining/6-week retraining cycle were similar to that in the CTR group during the corresponding period. However, increase in muscle CSA and strength during the second 3-week detraining/6-week retraining cycle were significantly higher in the PTR group than in the CTR group. Thus, overall improvements in muscle CSA and strength were similar between the groups. The results indicate that 3-week detraining/6-week retraining cycles result in muscle hypertrophy similar to that occurring with continuous resistance training after 24 weeks.Content Type Journal ArticleCategory Original ArticlePages 1-11DOI 10.1007/s00421-012-2511-9AuthorsRiki Ogasawara, Graduate School of Frontier Sciences, University of Tokyo, Kashiwa, Chiba, JapanTomohiro Yasuda, Graduate School of Medicine, University of Tokyo, Tokyo, JapanNaokata Ishii, Graduate School of Frontier Sciences, University of Tokyo, Kashiwa, Chiba, JapanTakashi Abe, Graduate School of Frontier Sciences, University of Tokyo, Kashiwa, Chiba, JapanJournal European Journal of Applied PhysiologyOnline ISSN 1439-6327Print ISSN 1439-6319
