摘要：Serra R, Saavedra F, De Salles BF, Dias MR, Costa P, Alves H, Simão R. Effects of Resistance Training Frequency on Strength Gains. JEPonline 2015;18(1):37-45. The purpose of the present study was to compare the effects of different training frequencies on strength gains in untrained males after 8 months of resistance training. Forty-five middle-age men were randomly assigned to one of 3 training groups: 2 (G2; n = 18), 3 (G3; n = 17), and 4 sessions·week-1 (G4; n = 10). Each group performed the same resistance training program with the exception of the training frequency. The 10RM tests were conducted in 2 nonconsecutive sessions for the bench press, leg press, and lat pulldown exercises at baseline, and after 4 and 8 months following resistance training. All three groups showed significant increases in 10RM loads for all exercises (P<0.05). The findings of this study indicate that 2 to 4 weekly training sessions produce significant strength gains. Thus, lower frequencies may be all that is necessary for individuals with short time to increase adherence and strength gains in untrained males.
