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

Grzyb, K, Candow, DG, Schoenfeld, BJ, Bernat, P, Butchart, S, and Neary, JP. Effect of equal volume, high-repetition resistance training to volitional fatigue, with different workout frequencies, on muscle mass and neuromuscular performance in postmenopausal women. J Strength Cond Res XX(X): 000-000, 2020-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.wk (HRRT-2; 3 sets of 20-30 repetitions/set for elbow and knee flexion and extension) or 3 d.wk (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.