Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Low Frequency Strength Training
Thomas, Michael H.
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Purpose: Determine the effect strength training frequency of equal volume has on improvements in lean mass and strength. Methods: Participants were 7 women and 12 men, age (x̅ = 34.64 years ± 6.91 years), training age (x̅ = 51.16 months ± 39.02 months). Participants were placed into one of two groups. High frequency training group (HFT) trained each muscle group 3 times per week. Low frequency training group (LFT) trained each muscle group one time per week. Results: HFT increased lean mass 1.06 kg ± 1.78 kg, (1.9%), LFT increased lean mass .99 kg ± 1.31 kg, (2.0%). HFT strength improvements on chest press 9.07 kg ± 6.33 kg, (11%) and hack squat 20.16 kg ± 11.59 kg, (21%). LFT strength improvements on chest press 5.80kg ± 4.26 kg, (7.0%) and hack squat 21.83 kg ± 11.17 kg, (24%). No mean differences between groups were significant. Conclusion: HFT and LFT result in similar improvements in lean mass and strength, following 8 weeks of strength training. Key Words: strength training frequency, exercise prescription, lean mass, hypertrophy.