Acute Variables: Training Frequency and Recovery Between Sessions

This course discusses training frequency and recovery between sessions. That is the optimal number of strength training sessions per week for similar muscle groups (sessions/muscle/week), and the optimal number of days of rest before the next training session for similar muscle groups. This includes the optimal frequency for building muscle, the number of days of rest required after a power training session to ensure that performance is optimal in the next session, and how frequency and recovery between sessions change drastically in the first few weeks of a new strength training program. Further, this course includes detailed recommendations based on age, training experience, training goal, and training type. Additional topics include delayed onset muscle soreness (DOMS), blood chemistry and creatine kinase, strength and power loss, and performance in subsequent sessions.

Some findings from the included systematic research review resulted in counter-intuitive, or at least less conventional recommendations. For example, post-exercise decreases in strength, decreases in velocity, increases in DOMS, and increases in recovery time may be larger following increases in load and volume, but may not be affected by increases in velocity (power training). Or, young and middle-aged adults may exhibit larger decreases in post-exercise strength and potentially longer recovery times than adolescents, pre-adolescents, and older exercisers.

Movement professionals (personal trainers, fitness instructors, physical therapists, athletic trainers, massage therapists, chiropractors, occupational therapists, etc.) should consider acute variables essential knowledge for optimal exercise programming, including training frequency and recovery between sessions. This course is part of our continued effort to optimize “acute variable” recommendations.

Position Statement

• Training frequency and recovery between sessions should be based on the ability to achieve the same or better performance in subsequent sessions. Generally, more days rest should be given between initial sessions of a new routine and then increased to 2-3x/muscle group/week. For experienced exercisers, research suggests that it may not be possible to perform optimal volume and intensity with a frequency of 1 or fewer sessions/muscle group/week; 2 and 3 sessions/week result in similar improvements, and 4 sessions/muscle groups/week may result in less improvement (due to targeting similar muscle groups on consecutive days). In summary, the most efficient and effective recommendation may be a frequency of 2 sessions/muscle group/week, with 2-3 days rest between sessions. However, during the initial sessions of a new routine, 3 sessions/muscle group/2 weeks with 3-7 days rest may be recommended.

Recommendations:

• General recommendation: 2-3 sessions/muscle group/week and 2-5 days rest between sessions
• Starting a new routine: 3 sessions/muscle group/2 weeks and 3 - 7 days rest between sessions
  • Alternatively: Consider scheduling "de-loading weeks" after the first session of a new routine (not the last session of a routine).
• The primary indicator of sufficient recovery: Set performance, including set intensity (load or velocity), set volume (reps and time-under-tension), or total work/sets (reps x load x sets).
• Additional Recommendations:
  • Initial Training Period (8-12 weeks): 1 - 3 sessions/muscle group/week
  • Maintenance: 1-2 sessions/muscle group/week
  • Body Composition: 3 or more sessions/week
  • High-volume (Advanced) Training: 4 or more resistance training sessions/week necessitate split routines.

Recovery Time following Repeated Sessions:

The graph below is a visual depiction of the dramatic difference between 1st session and 2nd session recovery, using an approximated average response and representative values.

Pre-approved credits for:

• Certified Personal Trainer (CPT) Certification

Pre-approved for Continuing Education Credits for:

• Athletic Trainers
• Chiropractors
• Group Exercise Instructors
• Massage Therapists
• Occupational Therapists - Intermediate
• Personal Trainers
• Physical Therapists
• Physical Therapy Assistants
• Physiotherapists

This Course Includes:

• AI Tutor
• Course Summary Webinar
• Study Guide
• Text and Illustrations
• Audio Voice-over
• Research Review
• Technique Videos
• Case Study and Sample Routine
• Practice Exam
• Pre-approved 5 Credit Final Exam

Sample Program:

Experienced Exerciser:

• Goal: Hypertrophy
• Split: Upper and Lower
• Routine Construction: Strength/Stability Super-sets and Circuit Training

Acute Variables:

• Load: Moderate (75-90% of 1-RM); Lighter (60-75% of 1-RM)
• Reps/set:6-12 reps; 6-12 reps
• Sets/exercise (circuits): 2-3sets/muscle  group
• Rest between exercises: Circuit training, 1 min rest between exercises
• Training Time: 25 – 45 minutes (excluding warm-up).

Schedule:

• Week 1 and 2 (3x/routine/2 weeks):
  • Upper Body: Monday, Friday, and the following Wednesday
  • Lower Body: Wednesday, the following Monday, and Friday
• Weeks 3 and 4-6: (2x/routine/week)
  • Upper Body: Monday, Thursday
  • Lower Body: Tuesday, Friday

Upper Body Routine:

• Chest:
  • Incline Bench Press
  • Asymmetrical dumbbell press on ball
• Back:
  • Pull-up
  • Unilateral suspension row
• Shoulders:
  • Curl-to Press
  • Single-leg alternating horizontal abduction

Lower Body Routine:

• Integrated Exercise:
  • Transverse plane lunge to unilateral chest press
• Legs:
  • Dumbell deadlifts with posterior pull
  • Frontal plane lunge to balance (front rack load)
• Active rest (corrective: activation):
  • Heel walks

Bibliography

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    • Frequency: Blood Serum Markers of Lipids, Diabetes, and General Health
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76. Carneiro, N. H., Ribeiro, A. S., Nascimento, M. A., Gobbo, L. A., Schoenfeld, B. J., Junior, A. A., Gobbi, S., Oliveira, A. R. and Cyrino, E. S. (2015) Effects of different resistance training frequencies on flexibility in older women. Clinical Interventions in Aging, 10, 531-538
77. Miller, R. M., Bemben, D. A., & Bemben, M. G. (2021). The influence of sex, training intensity, and frequency on muscular adaptations to 40 weeks of resistance exercise in older adults. Experimental Gerontology, 143, doi: 10.1016/j.exger.2020.111174
78. Ferrari, R., Kruel, L. F. M., Cadore, E. L., Alberton, C. L., Izquierdo, M., Conceicao, M., Pinto, R. S., Radaelli, R., Wilhelm, E., Bottaro, M., Ribeiro, J. P. and Umpierre, D. (2013) Efficiency of twice weekly concurrent training in trained elderly men. Experimental Gerontology, 48(11), 1236-1242
    • Frequency: Hypertrophy, Young Adults, and Volume Equated Studies (and 63, 65, 66, 68, 70)
79. Gentil, P., Fischer, B., Martorelli, A. S., Lima, R. M., & Bottaro, M. (2015). Effects of equal-volume resistance training performed one or two times a week in upper body muscle size and strength of untrained young men. J Sports Med Phys Fitness, 55(3), 144-9.
80. Gentil, P., Fisher, J., Steele, J., Campos, M. H., Silva, M. H., Paoli, A., Giessing, J. and Bottaro, M. (2018) Effects of equal-volume resistance training with different training frequencies in muscle size and strength in trained men. PeerJ, 6:e5020; doi: 10.7717/peerj.5020
81. Tavares, L. D., de Souza, E. O., Ugrinowitsch, C., Laurentino, G. C., Roschel, H., Aihara, A. Y., Cardoso, F. N. and Tricoli, V. (2017) Effects of different strength training frequencies during reduced training period on strength and muscle cross-sectional area. European Journal of Sport Science, doi: 10.1080/17461391.2017.1298673
82. Heaselgrave, S. R., Blacker, J., Smeuninx, B., McKendry, J. and Breen, L. (2019) Dose-response relationship of weekly resistance-training volume and frequency on muscular adaptations in trained men. International Journal of Sports Physiology and Performance, 14, 360-368
83. Brigatto, F. A., Braz, T. V., da Costa Zanini, T. C., Germano, M. D., Aoki, M. S., Schoenfeld, B. J., Marchetti, P. H. and Lopes, C. R. (2018) Effect of resistance training frequency on neuromuscular performance and muscle morphology after eight weeks in trained men. Journal of Strength and Conditioning Research, doi: 10.1519/JSC.0000000000002563
84. Thomas, M. H. and Burns, S. P. (2016) Increasing lean mass and strength: a comparison of high-frequency strength training to lower frequency strength training. International Journal of Exercise Science, 9(2), 159-167
85. Ochi, E., Maruo, M., Tsuchiya, Y., Ishii, N., Miura, K. and Sasaki, K. (2018) Higher training frequency is important for gaining muscular strength under volume-matched training. Frontiers in Physiology, 9(744), doi: 10.3389/fphys.2018.00744
86. Brigatto, F. A., de Camargo, J. B. B., Machado, Y. B., Germano, M. D., Aoki, M. S., Braz, T. V., & Lopes, C. R. (2022). Does Split-Body Resistance Training Routine Performed Two Versus Three Days Per Week Induce Distinct Strength and Morphological Adaptations in Resistance-Trained Men? A Randomized Longitudinal Study. International Journal of Strength and Conditioning, 2(1), doi: 10.47206/ijsc.v2i1.96
87. Candow, D. G., & Burke, D. G. (2007). Effect of short-term equal-volume resistance training with different workout frequency on muscle mass and strength in untrained men and women. The Journal of Strength & Conditioning Research, 21(1), 204-207.
88. Schoenfeld, B. J., Ratamess, N. A., Peterson, M. D., Contreras, B. and Tiryaki-Sonmez, G. (2015) Influence of resistance training frequency on muscular adaptations in well-trained men. Journal of Strength and Conditioning Research, 29(7), 1821-1829
89. Arazi, H., Asadi, A., Gentil, P., Ramirez-Campillo, R., Jahangiri, P., Ghorbani, A., Hackney, A. C. and Zouhal, H. (2021) Effects of different resistance training frequencies on body composition and muscular performance adaptations in men. PeerJ 9:e10537, doi: 10.7717/peerj.10537
90. Bartolomei, S., Nigro, F., Lanzoni, I. M., Masina, F., Di Michele, R., & Hoffman, J. R. (2021). A comparison between total body and split routine resistance training programs in trained men. The Journal of Strength & Conditioning Research, 35(6), 1520-1526.
91. Saric, J., Lisica, D., Orlic, I., Grgic, J., Krieger, J. W., Vuk, S. and Schoenfeld, B. J. (2018) Resistance training frequencies of 3 and 6 times per week produce similar muscular adaptations in resistance-trained men. Journal of Strength and Conditioning Research, 33, S122-S129
92. (67) Colquhoun, R. J., Gai, C. M., Aguilar, D., Bove, D., Dolan, J., Vargas, A., Couvillion, K., Jenkins, N. D. M. and Campbell, B. I. (2018) Training volume, not frequency, indicative of maximal strength adaptations to resistance training. Journal of Strength and Conditioning Research, 32(5), 1207-1213
93. Franco, C. M. C., Carneiro, M. A. S., de Sousa, J. F. R., Gomes, G. K. and Orsatti, F. L. (2021) Influence of high- and low-frequency resistance training on lean body mass and muscle strength gains in untrained men. Journal of Strength and Conditioning Research, 35(8), 2089-209
    • Frequency: Additional Hypertrophy Findings (and 3, 56, 61)
94. Firoozi, H., Arazi, H. and Asadi, A. (2020) Effects of resistance training program on muscular performance adaptations: comparing three vs. four times per week. Biomedical Human Kinetics, 12, 149-156, doi: 10.2478/bhk-2020-0019
95. Wikstrom-Frisen, L., Boraxbekk, C.-J. and Henriksson-Larsen, K. (2017) Effects on power, strength and lean body mass of menstrual-oral contraceptive cycle based resistance training. The Journal of Sports Medicine and Physical Fitness, 57(1-2), 43-52, doi: 10.23736/S0022-4707.16.05848-5
96. Barcelos, C., Damas, F., Nobrega, S. R., Ugrinowitsch, C., Lixandrao, M. E., Dos Santos, L. M. E. and Libardi, C. A. (2018) High-frequency resistance training does not promote greater muscular adaptations compared to low frequencies in young untrained men. European Journal of Sport Science, DOI: 10.1080/17461391.2018.1476590
    • Frequency: Strength, Power, and Older Exercisers (and 4, 6, 40, 54)
97. DiFrancisco-Donoghue, J., Werner, W., & Douris, P. C. (2007). Comparison of once-weekly and twice-weekly strength training in older adults. British journal of sports medicine, 41(1), 19-22.
98. Liu-Ambrose, T., Nagamatsu, L. S., Graf, P., Beattie, B. L., Ashe, M. C. and Handy, T. C. (2010) Resistance training and executive functions: a 12-month randomized controlled trial. Archives of Internal Medicine, 170(2), 170-178
99. da Silva, R. G., da Silva, D. R. P., Pina, F. L. C., do Nascimento, M. A., Ribeiro, A. S. and Cyrino, E. S. (2017) Effect of two different weekly resistance training frequencies on muscle strength and blood pressure in normotensive older women. Revista Brasileira de Cineantropometria & Desempenho Humano, 19, 118-127
100. Norris, M. K., Bell, G. J., North, S., and Courneya, K. S. (2015) Effects of resistance training frequency on physical functioning and quality of life in prostate cancer survivors: a pilot randomized controlled trial. Prostate Cancer and Prostatic Disease, doi: 10.1038/pscan.2015.28
101. Farinatti, P. T. V., Geraldes, A. A. R., Bottaro, M. F., Lima, M. V. I. C., Albuquerque, R. B. and Fleck, S. J. (2013) Effects of different resistance training frequencies on the muscle strength and functional performance of active women older than 60 years. Journal of Strength and Conditioning Research, 27(8), 2225-2234
102. Ferri, A., Narici, M., Grassi, B., & Pousson, M. (2006). Neuromuscular recovery after a strength training session in elderly people. European journal of applied physiology, 97(3), 272-279.
103. Orssatto, L. D. R., Moura, B. D., Bezerra, E. D. S., Andersen, L. L., Oliveira, S. D., & Diefenthaeler, F. (2018). Influence of strength training intensity on subsequent recovery in elderly. Experimental gerontology, 106, 232-239.
     • Frequency: Strength, Power, and Young Exercisers (and 3, 58, 64, 69, 89, 94, 95)
104. Graves, J. E., Pollock, M. L., Leggett, S. H., Braith, R. W., Carpenter, D. M. and Bishop, L. E. (1988) Effect of reduced frequency on muscular strength*. International Journal of Sports Medicine, 9, 316-319
105. Ronnestad, B., Nymark, B. S. and Raastad, T. (2011) Effects of in-season strength maintenance training frequency in professional soccer players. Journal of Strength and Conditioning Research, 25, 2653-2660
106. Faigenbaum, A. D., Milliken, L. A., Loud, R. L., Burak, B. T., Doherty, C. L. and Westcott, W. L. (2002) Comparison of 1 and 2 days per week of strength training in children. Research Quarterly for Exercise and Sport, 73(4), 416-424
107. Burt, J., Wilson, R. and Willardson, J. M. (2007) A comparison of once versus twice per week training on leg press strength in women. The Journal of Sports Medicine and Physical Fitness, 47(1), 13-17
108. Braith, R. W., Graves, J. E., Pollock, M. L., Leggett, S. L., Carpenter, D. M., & Colvin, A. B. (1989). Comparison of 2 vs 3 days/week of variable resistance training during 10-and 18-week programs. International journal of sports medicine, 10(06), 450-454.
109. Serra, R., Saavedra, F., de Salles, B. F., Dias, M. R., Costa, P. B., Alves, H. and Simao, R. (2015) The effects of resistance training frequency on strength gains. Journal of Exercise Physiology-online, 18(1), 37-45
110. Crane, J. S., Thompson, B. J., Harrell, D. C., Bressel, E. and Heath, E. M. (2020) Comparison of high versus low eccentric-based resistance training frequencies on short-term muscle function adaptations. Journal of Strength and Conditioning Research, 36(2), 332-339
     • Recovery Time: Strength, Power, and Reps-to-Failure/Set (and 9-12, 27)
111. Ramos-Campo, D., Martínez-Aranda, L. M., Caravaca, L. A., Ávila-Gandí, V., & Rubio-Arias, J. Á. (2021). Effects of resistance training intensity on the sleep quality and strength recovery in trained men: a randomized cross-over study. Biology of Sport, 38(1), 81-88.
112. Amdi, C. H., Cleather, D. J., & Tallent, J. (2021) Impact of training protocols on lifting velocity recovery in resistance trained males and females. Sports, 9, 157. https://doi.org?10.3390/sports9110157
     • Recovery Time: Strength, DOMS, and Exercise Type (and 16, 28 - 30)
113. Nogueira, F. R. D., Libardi, C. A., Nosaka, K., Vechin, F. C., Cavaglieri, C. R., & Chacon-Mikahil, M. P. T. (2014). Comparison in responses to maximal eccentric exercise between elbow flexors and knee extensors of older adults. Journal of science and medicine in sport, 17(1), 91-95.
114. Sikorski, E. M., Wilson, J. M., Lowery, R. P., Joy, J. M., Laurent, C. M., Wilson, S. M., ... & Gilchrist, P. (2013). Changes in perceived recovery status scale following high-volume muscle damaging resistance exercise. The Journal of Strength & Conditioning Research, 27(8), 2079-2085.
115. Kroon, G. W. & Naeije, M. (1991) Recovery of the human biceps electromyogram after heavy eccentric, concentric or isometic exercise. European Journal of Applied Physiology, 63, 444-448
116. Miranda, H., Maia, M. F., Paz, G. A., de Souza, J. A. A. A., Simão, R., Farias, D. A., & Willardson, J. M. (2018). Repetition performance and blood lactate responses adopting different recovery periods between training sessions in trained men. The Journal of Strength & Conditioning Research, 32(12), 3340-3347.
117. Soares, S., Ferreira-Junior, J. B., Pereira, M. C., Cleto, V. A., Castanheira, R. P., Cadore, E. L., ... & Bottaro, M. (2015). Dissociated time course of muscle damage recovery between single-and multi-joint exercises in highly resistance-trained men. The Journal of Strength & Conditioning Research, 29(9), 2594-2599
118. Ferreira, D. V., Ferreira-Júnior, J. B., Soares, S. R., Cadore, E. L., Izquierdo, M., Brown, L. E., & Bottaro, M. (2017). Chest press exercises with different stability requirements result in similar muscle damage recovery in resistance-trained men. The Journal of Strength & Conditioning Research, 31(1), 71-79.
119. Ferreira, D. V., Gentil, P., Soares, S. R. S., & Bottaro, M. (2017). Recovery of pectoralis major and triceps brachii after bench press exercise. Muscle & Nerve, 56(5), 963-967.
120. Ferreira, D. V., Gentil, P., Ferreira-Junior, J. B., Soares, S. R., Brown, L. E., & Bottaro, M. (2017). Dissociated time course between peak torque and total work recovery following bench press training in resistance-trained men. Physiology & behavior, 179, 143-147.
     • Recovery Time: Strength, Power, DOMS, and Acute Variables (and 7, 9, 31, 32, 34, 73, 110, 112)
121. Bartolomei, S., Malagoli Lanzoni, I., & Di Michele, R. (2022). Two vs. One Resistance Exercise Sessions in One Day: Acute Effects on Recovery and Performance. Research Quarterly for Exercise and Sport, 1-6.
122. Ide, B. N., Leme, T. C., Lopes, C. R., Moreira, A., Dechechi, C. J., Sarraipa, M. F., ... & Macedo, D. V. (2011). Time course of strength and power recovery after resistance training with different movement velocities. The Journal of Strength & Conditioning Research, 25(7), 2025-2033.
123. Highton, J. M., Twist, C., & Eston, R. G. (2009). The effects of exercise-induced muscle damage on agility and sprint running performance. Journal of Exercise Science & Fitness, 7(1), 24-30.
     • Recovery Time: DOMS, Strength, and Repeated Sessions (and 16, 17, 22, 25, 29, 36, 38, 39, 74, 121)
     • Recovery Time: Strength, Power, DOMS, Gender, and Age (and 17 - 23, 25-26)
124. Lavender, A. P. & Nosaka, K. (2006). Comparison between old and young men for changes in makers of muscle damage following voluntary eccentric exercise of the elbow flexors. Applied Physiology, Nutrition & Metabolism, 31,218-225
125. Lavender, A. P., & Nosaka, K. (2007). Fluctuations of isometric force after eccentric exercise of the elbow flexors of young, middle-aged, and old men. European journal of applied physiology, 100, 161-167
126. Häkkinen, K. (1995). Neuromuscular fatigue and recovery in women at different ages during heavy resistance loading. Electromyography and clinical neurophysiology, 35(7), 403-413.
127. Lewis, M. H., Siedler, M. R., Lamadrid, P., Ford, S., Smith, T., SanFilippo, G., ... & Campbell, B. I. (2022). Sex Differences May Exist for Performance Fatigue but Not Recovery After Single-Joint Upper-Body and Lower-Body Resistance Exercise. The Journal of Strength & Conditioning Research, 36(6), 1498-1505.
128. Flores, D. F., Gentil, P., Brown, L. E., Pinto, R. S., Carregaro, R. L., & Bottaro, M. (2011). Dissociated time course of recovery between genders after resistance exercise. The Journal of Strength & Conditioning Research, 25(11), 3039-3044.
129. Sayers, S. P., & Clarkson, P. M. (2001). Force recovery after eccentric exercise in males and females. European journal of applied physiology, 84, 122-126.
130. Judge, L. W., & Burke, J. R. (2010). The effect of recovery time on strength performance following a high-intensity bench press workout in males and females. International Journal of Sports Physiology & Performance, 5(2).
131. Hakkinen, K. (1993) Neuromuscular fatigue and recovery in male and female athletes during heavy resistance exercise. International Journal of Sports Medicine, 14(2), 53-59
     • Recovery Time: DOMS, Gender, and Age (and 17-22, 124, and 128)
132. Dannecker, E. A., Liu, Y., Rector, R. S., Thomas, T. R., Fillingim, R. B., & Robinson, M. E. (2012). Sex differences in exercise-induced muscle pain and muscle damage. The Journal of Pain, 13(12), 1242-1249.
     • Frequency and Recovery Time: EMG Activity (and 4, 14, 18, 22, 34, 74, 115, 126, 133)
     • Frequency: Bone Mineral Density, Resting Blood Pressure, Functional Testing, and Psychosocial Improvements (and 2, 42, 47-48, 53, 55-56, 62, 75, 98-101)
133. Bemben, D. A. and Bemben, M. G. (2011) Dose-response effect of 40 weeks of resistance training on bone mineral density in older adults. Osteoporosis International, 22, 179-186, doi: 10.1007/s00198-010-1182-9
134. Ashe, M. C., Gorman, E., Khan, K. M., Brasher, P. M., Cooper, D. M. L., McKay, H. A. and Liu-Ambrose, T. (2013) Does frequency of resistance training affect tibial cortical bone density in older women? A randomized controlled trial. Osteoporosis International, 24, 623-632
135. Kekalainen, T., Kokko, K., Sipila, S. and Walker, S. (2018) Effects of a 9-month resistance training intervention on quality of life, sense of coherence, and depressive symptoms in older adults: randomized controlled trial. Quality of Life Research, 27, 455-465, doi: 10.1007/s11136-017-1733-z
     • Frequency: Rehabilitation and Core Muscle Exercise
136. Bruce-Low, S., Smith, D., Burnet, S., Fisher, J., Bissell, G. and Webster, L. (2012) One lumbar extension training session per week is sufficient for strength gains and reductions in pain in patients with chronic low back pain ergonomics. Ergonomics, 55(4), 500-507.
137. Graves, J. E., Pollock, M., Foster, D., Leggett, S. H., Carpenter, D. M., Vuoso, R. and Jones, A. (1990) Effect of training frequency and specificity on isometric lumbar extension strength. Spine, 15(6), 504-509
138. Tucci, J. T., Carpenter, D. M., Pollock, M. L., Graves, J. E. and Leggett, S. H. (1992) Effect of reduced frequency of training and detraining on lumbar extension strength. SPINE, 17(12), 1497-1501
139. Kim, Y. S., Park, J., Hsu, J., Cho, K. K., Kim, Y. H. and Shim, J. K. (2010) Effects of training frequency on lumbar extension strength in patients recovering from lumbar discectomy. Journal of Rehabilitation Medicine, 42, 839-845
140. Saeterbakken, A. H., Makrygiannis, P., Stien, N., Solstad, T. E. J., Shaw, M., Andersen, V., & Pedersen, H. (2020). Dose-response of resistance training for neck-and shoulder pain relief: a workplace intervention study. BMC Sports Science, Medicine and Rehabilitation, 12(1), doi: 10.1186/s13102-020-0158-0
141. Pollock, M. I., Graves, J. E., Bamman, M. M., Leggett, S. H., Carpenter, D. M., Carr, C., Cirulli, J., Matkozich, J. and Fulton, M. (1993) Frequency and volume of resistance training: effect on cervical extension strength. Archives of Physical Medicine and Rehabilitation, 74, 1080-1086
142. DeMichele, P. L., Pollock, M. L., Graves, J. E., Foster, D. N., Carpenter, D., Garzarella, L., Brechue, W. and Fulton, M. (1997) Isometric torso rotation strength: effect of training frequency on its development. Archives of Physical Medicine and Rehabilitation, 78, 64-69
     • Recovery Time: Individual Differences (115)
143. Jones, E. J., Bishop, P. A., Richardson, M. T., & Smith, J. F. (2006). Stability of a practical measure of recovery from resistance training. The Journal of Strength & Conditioning Research, 20(4), 756-759.
144. Korak, J. A., Green, J. M., & O'Neal, E. K. (2015). Resistance training recovery: considerations for single vs. multi-joint movements and upper vs. lower body muscles. International Journal of Exercise Science, 8(1), 10.
145. de Castro, A., Vianna, J. M., Damasceno, V., & de Matos Filho, D. (2011). Muscle recovery after a session of resistance training monitored through serum creatine kinase. Journal of Exercise Physiology Online, 14(5), 38-45.
146. Damas, F., Nosaka, K., Libardi, C. A., Chen, T. C., & Ugrinowitsch, C. (2016). Susceptibility to exercise-induced muscle damage: a cluster analysis with a large sample. International journal of sports medicine, 37(08), 633-640.
     • Pivotal Studies: Work, EMG activity, Lactate Concentrations, and Days Rest (and 116)
147. Paz, G. A., de Freitas Maia, M., de Araújo Farias, D., Miranda, H., & Willardson, J. M. (2021). Muscle activation and volume load performance of paired resistance training bouts with differing inter-session recovery periods. Science & Sports, 36(2), 152-159.