Influence of High- and Low-Frequency Resistance Training on Lean Body Mass and Muscle Strength Gains in Untrained Men

• Cristiane M.C. Franco ^[1] ; Marcelo A.S. Carneiro ^[1] ; Jairo F.R. de Sousa ^[1] ; Gederson K. Gomes ^[1] ; Fábio L. Orsatti
  1. [1] Exercise Biology Research Group (BioEx), Federal University of Triangulo Mineiro (UFTM), Uberaba, Minas Gerais, Brazil
• Localización: Journal of strength and conditioning research: the research journal of the NSCA, ISSN 1064-8011, Vol. 35, Nº. 8, 2021, págs. 2089-2094
• Idioma: inglés
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• Resumen

  • The aim of this study was to investigate whether high-frequency resistance training (HFRT) performs better in lean body mass (LBM) and muscle strength gains when compared with low-frequency resistance training (LFRT). Eighteen untrained males (height: 1.76 +/- 0.05 m, body mass: 78.3 +/- 13.5 kg, and age: 22.1 +/- 2.2 years) were randomly allocated into HFRT (n = 9) and LFRT (n = 9). Muscle strength {1 repetition maximum (RM) (bench press [BP] and unilateral leg extension [LE])} and LBM (DXA) were assessed at before and after 8 weeks of training. Both groups performed 7 whole-body resistance exercises, standardized to 10 sets per week, 8-12 maximal repetitions, and 90-120 seconds of rest in a 5-day resistance training routine. 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 and progressed from a training frequency of once per week to a training frequency of 5 times per week. Lean body mass increased without differences between groups (HFRT = 1.0 kg vs. LFRT = 1.5 kg; p = 0.377). Similarly, 1RM increased without differences between groups (right LE, HFRT = 21.2 kg vs. LFRT = 19.7 kg, p = 0.782; BP, HFRT = 7.1 kg vs. LFRT = 4.5 kg, p = 0.293). These findings suggest that in young untrained men, progressing from a training frequency of once per week to a training frequency of 5 times per week with equated volume produces similar gains in LBM and muscle strength as a constant training frequency of once per week, over an 8-week training period.