A study was done by the Department of Kinesiology, at the University of Central Missouri, on “A Comparison of High-Frequency Strength Training to Lower Frequency Strength Training”, and its effects on Lean Mass and Strength.
The outcome of the study found that High-Frequency Training and Lower Frequency Training result in similar improvements in lean mass and strength!
8 weeks of strength training was done on 7 women and 12 men who did equal exercise totals set.
The High frequency training group trained each muscle group, 3 times per week, exercising with 3 sets per muscle group per session. So that’s 9 total sets for a week’s workout.
While the Low-frequency training group also trained 9 total sets but one time only per week.
The results surprised me as this study showed that both High-Frequency Training and Low-Frequency Training produced SIMILAR improvements in lean mass and strength!
Knowing this, coaches can help their athletes be it injured but still wanting to retain their muscle mass & strength, or enhancing one’s periodized training program.
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