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Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training.

Thomas MH, Burns SP - Int J Exerc Sci (2016)

Bottom Line: 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.

View Article: PubMed Central - PubMed

Affiliation: Department of Kinesiology, University of Central Missouri, Warrensburg, MO, USA.

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.

No MeSH data available.


Related in: MedlinePlus

Mean change in lean body mass (kg) from pre to post training. Not significant from pre training (p > 0.05).
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f1-ijes_09_02_159: Mean change in lean body mass (kg) from pre to post training. Not significant from pre training (p > 0.05).

Mentions: Both HFT and LFT resulted in similar changes in lean mass following eight weeks of training. Mean increase in lean mass for HFT was 1.06 kg ± 1.78 kg and .99 kg ± 1.31kg for LFT, these changes were not significant between groups, t (17) = 0.09, p > 0.05, (see Figure 1). Percent improvements in lean mass was 1.9% for HFT and 2.0% for LFT. There was not a significant effect for changes in lean body mass within groups for HFT, t (9) = 1.89, p>0.05 or LFT, t (9) = − 2.27, p > 0.05 (Figure 1).


Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training.

Thomas MH, Burns SP - Int J Exerc Sci (2016)

Mean change in lean body mass (kg) from pre to post training. Not significant from pre training (p > 0.05).
© Copyright Policy
Related In: Results  -  Collection

Show All Figures
getmorefigures.php?uid=PMC4836564&req=5

f1-ijes_09_02_159: Mean change in lean body mass (kg) from pre to post training. Not significant from pre training (p > 0.05).
Mentions: Both HFT and LFT resulted in similar changes in lean mass following eight weeks of training. Mean increase in lean mass for HFT was 1.06 kg ± 1.78 kg and .99 kg ± 1.31kg for LFT, these changes were not significant between groups, t (17) = 0.09, p > 0.05, (see Figure 1). Percent improvements in lean mass was 1.9% for HFT and 2.0% for LFT. There was not a significant effect for changes in lean body mass within groups for HFT, t (9) = 1.89, p>0.05 or LFT, t (9) = − 2.27, p > 0.05 (Figure 1).

Bottom Line: 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.

View Article: PubMed Central - PubMed

Affiliation: Department of Kinesiology, University of Central Missouri, Warrensburg, MO, USA.

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.

No MeSH data available.


Related in: MedlinePlus