title: Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training.
abstract: The purpose of this study was to determine the effect strength training frequency has on improvements in lean mass and strength. Participants were 7 women and 12 men, age (χ̄= 34.64 years ± 6.91 years), with strength training experience, training age (χ̄= 51.16 months ± 39.02 months). Participants were assigned to one of two groups to equal baseline group demographics. High frequency training group (HFT) trained each muscle group as the agonist, 3 times per week, exercising with 3 sets per muscle group per session (3 total body workouts). Low frequency training group (LFT) trained each muscle group as the agonist one time per week, completing all 9 sets during that one workout. LFT consisted of a routine split over three days: 1) pectoralis, deltoids, and triceps; 2) upper back and biceps; 3) quadriceps, hamstrings, calves, and abdominals. Following eight weeks of training, HFT increased lean mass by 1.06 kg ± 1.78 kg, (1.9%), and LFT increased lean mass by .99 kg ± 1.31 kg, (2.0%). HFT strength improvements on the chest press was 9.07 kg ± 6.33 kg, (11%), and hack squat 20.16 kg ± 11.59 kg, (21%). LFT strength improvements on chest press was 5.80kg ± 4.26 kg, (7.0%), and hack squat 21.83 kg ± 11.17 kg, (24 %). No mean differences between groups were significant. These results suggest that HFT and LFT of equal set totals result in similar improvements in lean mass and strength, following 8 weeks of strength training.
authors.affiliation: Department of Kinesiology, University of Central Missouri, Warrensburg, MO, USA.
authors.forename: Michael H
authors.initials: MH
authors.lastname: Thomas
authors.affiliation: Department of Kinesiology, University of Central Missouri, Warrensburg, MO, USA.
authors.forename: Steve P
authors.initials: SP
authors.lastname: Burns
keywords: Hypertrophy; body composition; exercise prescription; sarcopenia