High-Frequency Resistance Training Is Not More Effective Than Low-Frequency Resistance Training in Increasing Muscle Mass and Strength in Well-Trained Men

Abstract

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.

The Effectiveness of Frequency-Based Resistance Training Protocols on Muscular Performance and Hypertrophy in Trained Males: A Critically Appraised Topic

“…• Six randomized controlled trials met the inclusion and exclusion criteria and then were further screened for methodology. 4,6,10,26,29,30 One article was excluded, as it did not control for training volume, 30 and another, as it used a daily undulating periodization plan. 10 • Four articles were chosen to be included in the CAT.…”

“…Resistance training (RT) is a common and well-accepted method for the development of muscular strength, power, and hypertrophy. Numerous studies have been undertaken to provide insight into the differences between the frequency of training, [1][2][3][4][5][6] number of muscle groups exercised, 7,8 training volume, [9][10][11][12][13][14] rest intervals, [15][16][17] and velocity of the weight being lifted, 18 although many of these studies have focused on the untrained or novice recreational athlete. 1,3,9,16 In the untrained or novice subject, RT can produce substantial gains in a short period of exposure to a training protocol.…”

“…1,3,9,16 In the untrained or novice subject, RT can produce substantial gains in a short period of exposure to a training protocol. Studies have shown that a great deal of muscle growth occurs in the initial weeks of training, 4,[19][20][21] primarily in neural adaptations but also in muscle hypertrophy. 21 As the muscle begins to adapt to RT, muscle growth attenuates, as it becomes difficult to provide a more effective stimulus to increase muscle growth.…”

“…21 As the muscle begins to adapt to RT, muscle growth attenuates, as it becomes difficult to provide a more effective stimulus to increase muscle growth. 4,22,23 This is the paradigm that the well-trained subject must overcome to obtain significant training improvements.…”

“…Manipulation of training frequency has been proposed as an effective stimuli to provide adaptations beyond the initial training. 2,4,6,24 Training volume has also been suggested as an appropriate means of increasing muscular adaptations, such as hypertrophy. 10,12 What is unclear is whether manipulation of the training frequency or manipulation of the volume of exercises provides the most effective protocol for well-trained subjects.…”