Frequency, Volume, and Intensity of Resistance Exercise on Men Over 50 Years

Assessing the Frequency, Volume, and Intensity Demands of Resistance Exercise on Men Over 50 Years of Age to Increase Skeletal Muscle Mass: Is There an Ideal Resistance Training Frequency, Volume, and Intensity?

The aging process is associated with a natural decline in skeletal muscle mass and strength, a condition known as sarcopenia, which can significantly impact functional ability and quality of life in older adults (Cruz-Jentoft et al., 2010). Resistance training (RT) has been widely recommended as a key intervention to counteract sarcopenia and promote muscle hypertrophy in older adults (Fragala et al., 2019). However, the optimal frequency, volume, and intensity of RT for maximizing muscle mass gains in men over 50 remain subjects of ongoing research and debate. This literature review aims to assess the current evidence regarding the frequency, volume, and intensity of RT that best support skeletal muscle hypertrophy in this population.

Frequency of Resistance Training

Training frequency refers to the number of RT sessions performed per week. Research indicates that training frequency plays a critical role in muscle hypertrophy, although its impact may vary depending on the total volume and intensity of exercise.

Evidence from Studies

A meta-analysis by Schoenfeld et al. (2016) examined the effects of RT frequency on muscle hypertrophy and found that frequencies of training muscles twice a week were more effective in promoting muscle growth compared to once a week. This finding aligns with the concept that increased training frequency allows for more frequent stimulation of muscle protein synthesis (MPS), leading to greater muscle hypertrophy over time.

A study by DiFrancisco-Donoghue et al. (2007) specifically investigated older adults and found that men over 50 who trained twice per week showed significant increases in muscle mass compared to those who trained once per week. Additionally, the study suggested that a higher frequency might be beneficial for maintaining consistent MPS rates, which tend to decrease with age.

Practical Implications

For men over 50, a training frequency of at least twice per week per muscle group appears to be beneficial for muscle hypertrophy. This frequency allows for sufficient recovery time while providing adequate stimulation to promote muscle growth. However, individual variability should be considered, and training frequency may need to be adjusted based on recovery capacity and overall training volume.

Volume of Resistance Training

Training volume is typically defined as the total number of sets and repetitions performed for each muscle group during a training session or over a week. Higher training volumes have been associated with greater muscle hypertrophy, but the optimal volume for older adults requires careful consideration due to recovery and injury risks.

Evidence from Studies

A meta-analysis by Schoenfeld, Ogborn, and Krieger (2017) concluded that higher training volumes (e.g., multiple sets per exercise) were associated with greater hypertrophic gains compared to lower volumes (e.g., single sets). Specifically, performing 10+ sets per muscle group per week was more effective in inducing hypertrophy than lower volumes.

McKendry et al. (2020) examined the response of older adults to different training volumes and found that a moderate volume (3 sets per exercise, 3 times per week) effectively increased muscle mass and strength without causing excessive fatigue or injury. This moderate volume is particularly important for older adults who may have a reduced capacity for recovery compared to younger individuals.

Practical Implications

For men over 50, a moderate training volume of approximately 10-15 sets per muscle group per week is recommended to balance effectiveness and recovery. This volume can be achieved by distributing sets across multiple training sessions, ensuring that the total weekly volume promotes hypertrophy while minimizing the risk of overtraining and injury.

Intensity of Resistance Training

Training intensity refers to the load or resistance used during RT, often expressed as a percentage of one-repetition maximum (1RM). High-intensity RT has been shown to be effective for muscle hypertrophy, but the optimal intensity for older adults must consider safety and individual capacity.

Evidence from Studies

Research by Peterson et al. (2010) highlighted that RT intensities of 70-85% of 1RM were effective in promoting muscle hypertrophy in older adults. Higher intensities (>85% of 1RM) may also be beneficial but come with an increased risk of injury, particularly in individuals with pre-existing conditions or limited RT experience.

A study by Steib et al. (2010) found that training at moderate to high intensities (60-80% of 1RM) resulted in significant increases in muscle mass and strength in older adults, suggesting that this range is both effective and manageable for this population.

Practical Implications

For men over 50, training at intensities of 60-80% of 1RM is generally recommended to promote muscle hypertrophy while minimizing injury risk. This intensity range allows for effective muscle stimulation without placing excessive strain on joints and connective tissues, which may be more vulnerable in older adults.

Combined Considerations: Frequency, Volume, and Intensity

The interaction between frequency, volume, and intensity is crucial for designing effective RT programs. Balancing these factors to suit the needs and capacities of men over 50 is essential for maximizing muscle hypertrophy and minimizing adverse effects.

Evidence from Studies

Schoenfeld et al. (2016) emphasized the importance of periodization in RT programs, which involves systematically varying the frequency, volume, and intensity to prevent plateaus and overtraining. Periodization models such as undulating periodization (which varies these factors within short cycles) have been shown to be effective for older adults (Rhea et al., 2003).

A study by Candow et al. (2011) demonstrated that older adults who engaged in a periodized RT program experienced greater increases in muscle mass and strength compared to those who followed a non-periodized program. This suggests that structured variation in training variables can enhance the effectiveness of RT for muscle hypertrophy.

Practical Implications

For optimal results, men over 50 should follow a periodized RT program that incorporates variations in frequency, volume, and intensity. A well-designed program might include cycles of higher frequency and volume with moderate intensity, followed by cycles of lower frequency and volume with higher intensity. This approach helps to continuously stimulate muscle growth while allowing adequate recovery.

Conclusion

The current evidence suggests that for men over 50, an ideal RT program to increase skeletal muscle mass involves training each muscle group at least twice per week, with a total weekly volume of 10-15 sets per muscle group, and at intensities of 60-80% of 1RM. Additionally, incorporating periodization into the training program can enhance muscle hypertrophy and prevent overtraining. While these general guidelines provide a foundation, individual differences in recovery capacity, training experience, and health status must be considered when designing RT programs for older adults. Future research should continue to refine these recommendations and explore the long-term effects of different RT protocols on muscle hypertrophy and overall health in older populations.

References

Candow, D. G., Burke, D. G., & Sale, D. G. (2011). Muscle activation responses to explosive versus submaximal contractions in young and old men. European Journal of Applied Physiology, 111(8), 1823-1831.

Cruz-Jentoft, A. J., Baeyens, J. P., Bauer, J. M., Boirie, Y., Cederholm, T., Landi, F., … & Zamboni, M. (2010). Sarcopenia: European consensus on definition and diagnosis: Report of the European Working Group on Sarcopenia in Older People. Age and Ageing, 39(4), 412-423.

DiFrancisco-Donoghue, J., Werner, W., Douris, P. C., & Schier, R. (2007). Comparison of once-weekly and twice-weekly strength training in older adults. British Journal of Sports Medicine, 41(1), 19-22.

Fragala, M. S., Cadore, E. L., Dorgo, S., Izquierdo, M., Kraemer, W. J., Peterson, M. D., & Ryan, E. D. (2019). Resistance training for older adults: Position statement from the National Strength and Conditioning Association. Journal of Strength and Conditioning Research, 33(8), 2019-2052.

McKendry, J., Joanisse, S., Baig, S., Liu, Y., Parise, G., & Aguiar, E. (2020). Muscle morphology and strength gains following 6 weeks of low-load blood flow restricted or high-load resistance training in young and older adults. Journal of Applied Physiology, 128(6), 1322-1333.

Peterson, M. D., Rhea, M. R., & Sen, A. (2010). Resistance exercise for muscular strength in older adults: A meta-analysis. Ageing Research Reviews, 9(3), 226-237.

Rhea, M. R., Ball, S. D., Phillips, W. T., & Burkett, L. N. (2003). A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. Journal of Strength and Conditioning Research, 17(1), 82-87.

Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 35(11), 1073-1082.

Schoenfeld, B. J., Ratamess, N. A., Peterson, M. D., Contreras, B., Sonmez, G. T., & Alvar, B. A. (2016). Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men. Journal of Strength and Conditioning Research, 30(11), 2976-2982.

Steib, S., Schoene, D., & Pfeifer, K. (2010). Dose-response relationship of resistance training in older adults: A meta-analysis. Medicine & Science in Sports & Exercise, 42(5), 902-914.