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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 chest press strength (kg) from pre to post training.* Significantly different from pre training (p < 0.05).
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f2-ijes_09_02_159: Mean change in chest press strength (kg) from pre to post training.* Significantly different from pre training (p < 0.05).

Mentions: Mean (kg) strength changes for the chest press 1-RM was 9.07 kg ± 6.33 kg for HFT, and 5.8 kg ± 4.26 kg for LFT. Percent improvement for the chest press 1-RM was 11% for HFT, and 7% for LFT. Strength changes for the hack squat 1-RM was 20.16 kg ± 11.59 kg for HFT, and 21.83 kg ±11.17 kg for LFT. Percent improvement for the hack squat 1-RM was 21% for HFT, and 24% for LFT (Figures 2, and 3).


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 chest press strength (kg) from pre to post training.* Significantly different from pre training (p < 0.05).
© Copyright Policy
Related In: Results  -  Collection

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

f2-ijes_09_02_159: Mean change in chest press strength (kg) from pre to post training.* Significantly different from pre training (p < 0.05).
Mentions: Mean (kg) strength changes for the chest press 1-RM was 9.07 kg ± 6.33 kg for HFT, and 5.8 kg ± 4.26 kg for LFT. Percent improvement for the chest press 1-RM was 11% for HFT, and 7% for LFT. Strength changes for the hack squat 1-RM was 20.16 kg ± 11.59 kg for HFT, and 21.83 kg ±11.17 kg for LFT. Percent improvement for the hack squat 1-RM was 21% for HFT, and 24% for LFT (Figures 2, and 3).

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