Training Frequency: High vs Low for Strength Gains
Study reveals comparable benefits of 1 vs 3 days per week of volume-matched strength training in lean mass and strength development.
The study titled "Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training" (PMID: 27182422) investigated the impact of training frequency on lean mass and strength improvements among experienced male and female participants.
This research is significant as it addresses a common debate in strength training—whether training muscle groups more frequently yields better results than less frequent but potentially more intense sessions. Understanding these dynamics can help optimise training programs for various populations, including athletes and older adults.
Key Points
Participants: The study involved 19 healthy adults (7 women and 12 men) with an average age of 34.6 years and an average strength training experience of about 51 months.
Training Protocols:
High-Frequency Training (HFT): Participants trained each muscle group three times per week, performing three sets per session (nine total sets weekly).
Low-Frequency Training (LFT): Participants trained each muscle group once per week, completing all nine sets in a single session.
LFT routine consisted of a 3-day split, including 1) pectoralis, deltoids, and triceps; 2) upper back and biceps; 3) quadriceps, hamstrings, calves, and abdominals.
Duration: The training lasted for eight weeks.
Results:
Both HFT and LFT groups showed similar increases in lean mass: HFT increased by 1.06 kg (1.9%) and LFT by 0.99 kg (2.0%).
Strength improvements were also comparable:
Chest press: HFT improved by 9.07 kg (11%), LFT by 5.80 kg (7%).
Hack squat: HFT improved by 20.16 kg (21%), LFT by 21.83 kg (24%).
Statistical Analysis: No significant differences were found between the two groups in terms of lean mass or strength gains, indicating that both training frequencies are effective under the conditions tested.
