We studied the effects of two different weekly frequency resistance training (RT) protocols over eight weeks on muscle strength and muscle hypertrophy in well-trained men. Twenty-three subjects (age: 26.2±4.2 years; RT experience: 6.9±3.1 years) were randomly allocated into the two groups: low frequency (LFRT, n = 12) or high frequency (HFRT, n = 11). The LFRT performed a split-body routine, training each specific muscle group once a week. The HFRT performed a total-body routine, training all muscle groups every session. Both groups performed the same number of sets (10-15 sets) and exercises (1-2 exercise) per week, 8-12 repetitions maximum (70-80% of 1RM), five times per week. Muscle strength (bench press and squat 1RM) and lean tissue mass (dual-energy x-ray absorptiometry) were assessed prior to and at the end of the study. Results showed that both groups improved (p<0.001) muscle strength [LFRT and HFRT: bench press = 5.6 kg (95% Confidence Interval (CI): 1.9 - 9.4) and 9.7 kg (95%CI: 4.6 - 14.9) and squat = 8.0 kg (95%CI: 2.7 - 13.2) and 12.0 kg (95%CI: 5.1 - 18.1), respectively] and lean tissue mass (p = 0.007) [LFRT and HFRT: total body lean mass = 0.5 kg (95%CI: 0.0 - 1.1) and 0.8 kg (95%CI: 0.0 - 1.6), respectively] with no difference between groups (bench press, p = 0.168; squat, p = 0.312 and total body lean mass, p = 0.619). Thus, HFRT and LFRT are similar overload strategies for promoting muscular adaptation in well-trained subjects when the sets and intensity are equated per week.

Franco, CMdC, Carneiro, MAdS, Alves, LTH, Júnior, GNdO, de Sousa, JdFR, and Orsatti, FL. Lower-load is more effective than higher-load resistance training in increasing muscle mass in young women. J Strength Cond Res 33(7S): S152–S158, 2019—This study was designed to investigate the impact of load (higher vs. lower) performed until or close to volitional fatigue on muscle strength (MS) and fat and bone-free lean mass (FBFM) in young women. To do this, 32 women performed resistance training (RT) in 1 of 2 conditions: lower-load RT (LL; n = 14, age = 24.3 ± 4.8 years and body mass index [BMI] = 23.3 ± 2.8 kg·m−2) and higher-load RT (HL; n = 18, age = 23.0 ± 3.3 years and BMI = 22.4 ± 3.3 kg·m−2). Leg FBFM (DXA) and MS (1 repetition maximum—unilateral leg extension [LE]) were evaluated before and after 9 weeks (the first week was used for familiarization) of RT. Both groups performed 3 unilateral exercises (LE, leg curl, and leg press), 3 sets per exercise, 60–90 seconds of rest between sets, 2 days per week. In the LL group, the loads used in the exercises were the loads necessary to perform 30–35 repetitions in the first set. For the HL group, the loads used were the loads necessary to perform 8–10 repetitions in the first set. The LL group showed higher RT volume than the HL. Both groups showed leg muscle mass gains (p < 0.05). However, the LL group was better [p = 0.032 and effect size (eta2 = 0.14 [large]) than the HL group in leg FBFM gains (LL = 0.3 kg [IC 95%: 0.4 kg; 0.2 kg] and HL = 0.1 kg [IC 95%: 0.2 kg; 0.0 kg]). Both groups showed MS gains, without any difference between them (LL = 3.4 kg [IC 95%: 4.4 kg; 2.5 kg] and HL = 4.2 kg [IC 95%: 5.1 kg; 3.3 kg]; p = 0.239). Thus, lower-load RT is more effective than higher-load RT in increasing FBFM, but not MS in novice young women.