HIGH-FREQUENCY RESISTANCE TRAINING IS NOT
MORE EFFECTIVE THAN LOW-FREQUENCY
RESISTANCE TRAINING IN INCREASING MUSCLE MASS
AND STRENGTH IN WELL-TRAINED MEN
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GEDERSON K. GOMES,1 CRISTIANE M. FRANCO,1 PAULO RICARDO P. NUNES,1
FÁBIO L. ORSATTI1,2
AND
1
Exercise Biology Research Group (BioEx), Federal University of Triangulo Mineiro (UFTM), Uberaba, Brazil; and
Department of Sport Sciences, Health Science Institute, Federal University of Triangulo Mineiro (UFTM), Uberaba, Minas
Gerais, Brazil
2
ABSTRACT
Gomes, GK, Franco, CM, Nunes, PRP, and Orsatti, FL. Highfrequency resistance training is not more effective than lowfrequency resistance training in increasing muscle mass and
strength in well-trained men. J Strength Cond Res 33(7S):
S130–S139, 2019—We studied the effects of 2 different
weekly frequency resistance training (RT) protocols over 8
weeks on muscle strength and muscle hypertrophy in welltrained men. Twenty-three subjects (age: 26.2 6 4.2 years;
RT experience: 6.9 6 3.1 years) were randomly allocated into
the 2 groups: low-frequency resistance training (LFRT, n = 12)
or high-frequency resistance training (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 1 repetition maximum [1RM]), 5 times per week. Muscle
strength (bench press and squat 1RM) and lean tissue mass
(dual-energy x-ray absorptiometry) were assessed before 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
Address correspondence to Fábio L. Orsatti, fabio.orsatti@uftm.edu.br.
33(7S)/S130–S139
Journal of Strength and Conditioning Research
Ó 2018 National Strength and Conditioning Association
S130
the
strategies for promoting muscular adaptation in well-trained
subjects when the sets and intensity are equated per week.
KEY WORDS training volume, split routine, total-body routine,
hypertrophy
INTRODUCTION
A
n attenuated rate of muscle growth after resistance training (RT) is observed in well-trained
subjects compared with their untrained state
(38). About two-thirds of muscle growth occurs
in the first weeks of training (6,10,38). It is assumed that the
attenuated rate of muscle growth can be, at least in part, due
to the adaptation of muscle to RT and therefore is difficult to
provide a more effective “stimulus” to increase muscle
growth (2,11,12). However, when an appropriate progressive
overload stimulus is applied, well-trained subjects can obtain
significant hypertrophic responses (2,25,31,32). Thus,
manipulation of training frequency (number of times a muscle group is trained over a week) has been proposed as
effective stimuli to increase muscle mass and strength in
well-trained subjects (13,34).
Muscle group split routines (individual muscle groups
trained during a workout) enables individuals to train with
a higher daily set number (;16 sets per muscle group and
load $70% of 1 repetition maximum [1RM] (18)), while also
providing greater recovery (i.e., 3–7 days) of all involved
muscle groups between sessions (2,21). A high set number
per muscle group may imply intramuscular metabolic stress
(16,17,30) and high muscle protein synthesis (7), and consequently hypertrophy after RT (2,22,31). Hence, a muscle
group split routine has been a widely accepted approach
among competitive bodybuilders (18). However, recently,
more attention has been given to the effects of highfrequency resistance training (HFRT) as an overload stimulus (13,34,36). The hypothetical effect of HFRT on muscle
hypertrophy has considered that more days of RT (i.e., more
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Figure 1. Participant flow diagram.
stimuli) per week would result in a higher net-positive protein balance in the week than low-frequency resistance training (LFRT) (13). For instance, some studies have suggested
that a low daily set number (i.e., # 3 sets) per muscle group
is sufficient to achieve a maximum muscle anabolic response
(4,13,23,24,28). Because a low daily set number allows less
recovery of involved muscle groups between sessions, it is
possible to train more days per week and promote greater
overall muscle protein synthesis per week, and consequently
hypertrophy (2,13).
Although HFRT seems to result in more effective
stimuli per week (i.e., more training days per week) (13),
there is very little empirical evidence to support that
HFRT provides additional stimuli to greater hypertrophic
response compared with LFRT in well-trained subjects.
To the best of the authors’ knowledge, only 2 studies
(34,36) conducted in well-trained subjects and using accurate hypertrophic measures have compared muscular
adaptations when the subjects performed HFRT vs. LFRT
(volume-equated weekly distributed). One study reported
similar improvements in lean mass and strength between
the conditions (36), whereas the other study reported
a dose-response relationship between RT frequency and
muscular adaptations (muscle mass and strength gains) in
only 1 muscle group (elbow flexor thickness) from 3
muscles assessed (elbow extensors and flexors and vastus
lateralis thickness) (34). The aforementioned studies have
compared a low daily training volume (i.e., 3 sets per
muscle group) in a 3-day routine (i.e., HFRT) with a high
daily training volume (9 sets per muscle group) in a 1-day
routine (i.e., LFRT). In these studies, although there were
more stimuli per week with HFRT, muscle size and
strength gains were similar between frequencies (1 vs. 3
days per week) in well-trained subjects, except for elbow
flexor thickness gains (34,36). It would seem reasonable to
assume that although more stimuli per week take place in
a 3-day routine, 3 stimuli per week (three-day routine)
were not sufficient for HFRT to be better than LFRT in
(one-day routine) well-trained subjects (13,34,36). Thus,
acknowledging that HFRT may be an important stimulus
for promoting muscular adaptation, a training regimen
(stimuli) of more than 3 days per week seems to be necessary to observe better performance of HFRT compared
with LFRT considering muscle mass and strength in welltrained subjects (13). To confirm this assumption, we
investigated the impact of 2 different frequencies—HFRT
(muscle groups were trained 5 days per week) vs. LFRT
(muscle groups were trained 1 day per week)—on muscle
VOLUME 33 | NUMBER 7 | SUPPLEMENT TO JULY 2019 |
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Resistance training frequency and muscle mass gain
TABLE 1. Training protocol.*
Monday
Groups
Sets
LFRT
HFRT
Tuesday
Bench press
Triceps
extension
Wednesday
Sets
10
Squat
5 Leg press 458
Leg press 458
Squat
1
1
Bench press
Seated row
Bench press
Seated row
Hamstring curl
Barbell curl
Triceps
extension
Lateral raises
Calf standing
Abdominal
crunch
Lower back
bench
2 Leg press 458
2
Squat
2 Hamstring curl
1
Barbell curl
1
Triceps
extension
1 Lateral raises
2 Calf standing
2
Abdominal
crunch
2 Lower back
bench
5
5
Thursday
Sets
Friday
Sets
Sets
Seated row
Barbell curl
10 Hamstring curl 10
Lateral Raises
5
5 Calf standing 10 Abdominal crunch 10
solo
Lower back bench 10
Hamstring curl 2 Lateral raises
1
Calf standing
2
Bench press
2
Triceps
1 Abdominal crunch 2
extension
Seated row
2
Barbell curl
1 Lower back bench 2
Leg press 458 1
Squat
1
Seated row
2
Squat
1 Leg press 458 1
Hamstring curl
2
Barbell curl
1 Seated row
2
Barbell curl
1
Triceps
1 Bench press
2 Triceps extension
1
extension
Lateral raises
1 Hamstring curl 2
Lateral raises
1
Calf standing
2 Calf standing
2
Leg press 458
1
Abdominal
2
Abdominal
2
Squat
1
crunch
crunch
Lower back
2 Lower back
2
Bench press
2
bench
bench
2
2
1
1
2
1
1
1
2
2
2
*LFRT = low-frequency resistance training, HFRT = high-frequency resistance training.
strength and size gains in well-trained men. The study aim
was to investigate whether HFRT with low daily training
volume is a more effective way than LFRT with high daily
training volume to increase muscle mass and strength in
well-trained subjects.
METHODS
Experimental Approach to the Problem
The experimental and randomized (Figure 1) study was performed over 8 weeks. Muscle strength, body composition, and
delayed muscle soreness were assessed at the baseline and at
the end of the study. The sample consisted of 23 resistancetrained men (height = 1.75 6
TABLE 2. Participant characteristics at baseline.*
4.9 m; body mass = 78.5 6 9.6
kg; age = 26.2 6 4.2 years)
Variable
LFRT, n = 12
HFRT, n = 11
p
divided into 2 groups: LFRT
Age (y)
25.5 (24.0–26.5) 27.1 (25.0–28.7) 0.267†
(n = 12), and HFRT (n = 11).
Body mass (kg)
78.2 6 9.8
78.8 6 9.9
0.899z
The LFRT group performed 2
Height (cm)
174.0 6 5.2
176.8 6 4.1
0.173z
Experience (y)
6.0 (4.5–7.0)
7.0 (6.0–8.0)
0.131z
specific resistance exercises in
Training session time (min)
31.0 6 0.5
32.0 6 0.6
0.0002§
each training session, whereas
1RM squat (kg)
132.9 6 28.1
123.3 6 17.5
0.344z
the HFRT group performed all
1RM squat/body mass (kg)
1.7 6 0.3
1.6 6 0.2
0.285z
resistance exercises in each
1RM bench press (kg)
103.5 6 15.4
100.6 6 14.5
0.652z
1RM bench/body mass (kg)
1.3 6 0.1
1.3 6 0.2
0.567z
training session (Table 1). Both
Muscle mass index (kg$m22)
9.9 6 1.2
9.7 6 0.9
0.624z
groups performed 2 different
Total fat-free mass (kg)
61.1 6 8.4
62.1 6 4.4
0.722z
5-days-a-week (Monday to FriFat mass (%)
19.2 6 6.1
16.5 6 5.8
0.294z
day) and volume-equated trainTotal fat mass (kg)
14.4 6 4.7
13.4 6 6.2
0.722z
ing routines (HFRT and
*LFRT = low-frequency resistance training, HFRT = high-frequency resistance training,
LFRT). After the RT period (8
1RM = 1 repetition maximum, MMI = muscle mass index.
†Mann-Whitney Test reject normality—Mean (p25–p75).
weeks), the assessments were
zTest-t (accept normality 2 mean 6 SD).
performed 72 hours after the
§Significant differences between groups p , 0.05.
last session of training to avoid
residual effects.
S132
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TABLE 3. Dietary intake after the 8-week resistance training period.*†
LFRT baseline
Protein (g)
150.6
Carbohydrate (g) 263.9
Fat (g)
86.2
Energy (kcal)
2,434.6
6
6
6
6
LFRT post
20.0
152.1
23.7
270.5
12.9
88.1
244.9 2,483.4
6
6
6
6
HFRT baseline
17.4
150.1
27.7
264.6
12.8
87.8
258.8 2,452.5
6
6
6
6
Pgroups Pmoment Pinteraction
HFRT post
18.7
151.4
20.3
270.2
15.4
87.7
255.7 2,476.4
6
6
6
6
15.8
29.2
12.3
256.1
0.979
0.983
0.906
0.957
0.640
0.342
0.698
0.265
0.838
0.918
0.683
0.703
*LFRT = low-frequency resistance training, HFRT = high-frequency resistance training.
†Data presented in mean and 6 SD.
Subjects
The inclusion criteria consisted of well-trained men, aged
between 18 and 32 years (mean 6 SD), having practiced RT
for at least for 3 years without interruptions and a back
squat/body mass ratio $1.5 and bench press/body mass
ratio $1.0 (33). Moreover, the inclusion criteria comprised
absence of the following (assessed by questionnaires): myopathies, arthropathies, neuropathies; muscle, thromboembolic and gastrointestinal disorders; cardiovascular and
infection diseases; nondrinker (no alcohol intake whatsoever
in their diet), nonsmoker, nonsupplements, and nonpharmacological substances (e.g., anabolic steroids); or any illegal
agents for muscle growth at least for 1 year.
All volunteers were informed about the objectives and
procedures of the study and gave us their written informed
consent. The study (no. 1,697) was approved by the University
Review Board for the Use of Human Subjects of the Federal
University of Triangulo Mineiro and was written in accordance
with the standards set out by the Declaration of Helsinki.
Procedures
Nutritional Assessments. All the subjects completed 3-day diet
records (2 days in the middle of the week and 1 at the
weekend) (37), which (the 3-day food record) were collected
twice during the study, in the first and last training weeks.
Energy and macronutrients (carbohydrates, proteins, and
fat) were quantified by a nutritionist who used “DietSmart
Professional” software, version 7.7. Data on macronutrients
were corrected for body mass to reduce interindividual
differences.
To maximize muscle anabolic response, all volunteers
consumed 30 g of a nutritional supplement (Whey Protein
Super Bland concentrate, Spartacus Nutrition, São Paulo,
Brazil) containing 24 g of whey protein and 6.4 g of carbohydrate immediately after all training sessions (3).
Body Composition Assessments. Total-body dual-energy x-ray
absorptiometry (DXA) was performed using a densitometer
plus scanner (GE/Lunar iDXA Corp., Madison, WI, USA,
EUA). To minimize interobserver variations, all scans and
analyses were performed by the same evaluator at the same
time of day, and the day-to-day percent coefficient of
variation was 0.5% for the bone-free lean mass and fat mass.
Patients were instructed to remove metal objects (e.g., snaps,
belts, underwire bras, jewelry), as well as their shoes and
wore only light clothes. Body composition was analyzed
using enCORE 14.0 software (GE/Lunar iDXA Corp.) for
the total body. The upper trunk was defined as the trunk
region minus the android region. More details on the
analysis of regional body composition were described in
another study (35). The muscle mass index (MMI) was
TABLE 4. Daley onset muscle soreness.*†
Week 1
Muscle group
Chest
Elbow flexors
Elbow extensors
Thigh
Calf
LFRT
7.0
4.5
5.0
8.0
8.0
(4.0–7.5)
(3.0–6.0)
(1.5–7.5)
(9.0–0.0)
(7.0–9.5)
Week 4
HFRT
0.8
0.2
0.0
2.0
1.0
(0.0–3.0)z
(0.0–3.0)z
(0.0–2.0)z
(0.6–3.5)z
(0.0–3.0)z
LFRT
5.5
4.5
3.5
7.5
4.5
(4.0–7.5)
(3.0–5.0)
(2.5–6.5)
(5.5–8.0)
(2.0–6.5)
Week 8
HFRT
0.0
0.0
0.0
0.0
0.0
(0.0–0.5)z
(0.0–1.5)z
(0.0–0.0)z
(0.0–0.6)z
(0.0–0.0)z
LFRT
5.0
3.5
4.0
7.0
5.5
(4.5–7.0)
(3.0–5.0)
(3.5–5.0)
(4.5–8.0)
(1.5–7.0)
HFRT
0.0
0.0
0.0
0.5
0.0
(0.0–0.5)z
(0.0–0.8)z
(0.0–0.0)z
(0.0–4.5)z
(0.0–1.0)z
*LFRT = low-frequency resistance training, HFRT = high-frequency resistance training.
†Data are show in mean (p25–p75).
zSignificant difference between groups (p , 0.001).
VOLUME 33 | NUMBER 7 | SUPPLEMENT TO JULY 2019 |
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Resistance training frequency and muscle mass gain
TABLE 5. Weekly volume by muscle group (kg).*†
Exercices
Barbell curl
Groups
LFRT
HFRT
Δ%
Triceps extension LFRT
HFRT
Δ%
Lateral raises
LFRT
HFRT
Δ%
Bench press
LFRT
HFRT
Δ%
Seated row
LFRT
HFRT
Δ%
Squat
LFRT
HFRT
Δ%
Leg press 458
LFRT
HFRT
Δ%
Hamstring curl
LFRT
HFRT
Δ%
Calf standing
LFRT
HFRT
Δ%
Total volume
LFRT
HFRT
Δ%
Week 1
Week 4
Week 8
Sum week 1–8
1,428.7 6 223.7
1,856.1 6 3,141z
23.0
1,512.6 6 202.3
1,740.6 6 377.0
13.1
1,230.5 6 312.8
1,350.5 6 248.0
8.8
6,472.01 6 1,066.1
8,014.72 6 1,321.7z
19.2
5,948.7 6 1,006.8
6,773.6 6 909.2
12.1
3,739.3 6 781.5
4,532.7 6 454.4z
17.5
10,290.0 6 1,251.8
10,853.3 6 1,681.0
5.1
3,308.2 6 531.9
4,247.2 6 732.2z
22.1
6,497.5 6 2,045.7
7,649.2 6 1,378.2
15.0
41,168.5 6 4,067.8
46,644.5 6 4,920.0z
11.7
1,546.3 6 189.8
2,029.1 6 234.9z
23.8
1,535.6 6 251.7
1,970.0 6 348.6z
22.0
1,324.1 6 329.0
1,522.9 6 295,.1
13.0
6,628.6 6 938.7
8,972.6 6 1,428.6z
26.1
6,306.2 6 838.2
7,549.2 6 814,.4z
16.4
4,091.0 6 871.9
5,319.8 6 531.1z
23.1
10,954.5 6 1,0,69.3
12,061.6 6 1,929.9
9.1
3,722.8 6 518.2
4,695.18 6 593.4z
20.7
8,450.8 6 2,816.6
9,393.2 6 1,613.4
10.0
45,664.9 6 6,594.9
52,985.1 6 3,661.6z
13.8
1,568.7 6 293.6
2,068.4 6 273.3z
24.1
1,650.0 6 331.0
1,909.1 6 505.7z
13.5
1,381.3 6 319.4
1,546.9 6 292.2
10.7
6,733.1 6 1,064.0
8,639.6 6 1,089.1z
22.0
6,392.1 6 1,088.7
7,556.3 6 817.8z
15.4
4,344.0 6 879.0
5,193.45 6 1,395.24
16.3
11,257.5 6 1,683.4
12,910.0 6 2,180.2
12.8
3,753.7 6 633.4
5,082.6 6 568.8z
26.1
9,312.5 6 1,954.0
9,797.4 6 1,403.3
4.9
46,910.1 6 7,164.9
53,194.0 6 4,659.6z
11.8
12,135.6 6 1,733.1
16,007.8 6 1,942.2z
24.1
12,380.4 6 1,666.7
15,139.6 6 2,425.7z
18.2
10,298.5 6 2,832.14
18,880.0 6 24,789.7
12.7
52,705.9 6 7,654.8
66,460.2 6 9,491.7z
20.7
50,010.4 6 7,848.8
58,803.0 6 11,329.1z
14.9
33,263.5 6 7,587.5
38,558.09 6 5,617.9
13.7
84,985.0 6 11,589.0
93,307.1 6 16,591.4
8.9
28,701.9 6 3,920.5
37,251.4 6 4,071.9z
22.9
68,762.1 6 13,908.4
70,122.7 6 11,657.5
11.7
353,243.5 6 42,255.3
410,652.9 6 51,940.5z
13.9
*HFRT = high-frequency resistance training, LFRT = low-frequency resistance training.
†Δ%—post value minus baseline value/baseline value. Data presented in mean and 6 SD.
zSignificant difference between groups (p , 0.05).
calculated dividing the appendicular muscle mass (fat-free
mass of arms and legs) by the height in meters squared.
Maximum Strength Assessment. The lower and upper body
strength was quantified by the 1RM test, which consisted of
the maximum load that an individual could lift during the
exercises. Before the 1RM test, all volunteers reported no
exercise other than activities of daily living for at least 72
hours. The 1RM test complied with recognized guidelines as
established by the American College of Sports Medicine (1).
The subjects performed a specific warm-up before testing
consisting of loads corresponding ;50% of the 1RM and
5–10 repetitions were performed. After the warm-up, the
volunteers were allowed to rest for 1 minute. Then, 3–5
repetitions were performed and the load was increased
between 60 and 80% of 1RM. After doing this exercise, the
volunteers rested for 3 minutes. Then, the load was adjusted
to find the equivalent load of 1 repetition maximum, which
S134
the
ranged between 3 and 5 attempts. The load that was adopted as the maximum load was the one used for the last part
of the exercise that was performed with no more than one
repetition by the volunteer. At the end of the study, only the
1RM of the back squat and the bench press exercises were
reassessed, and it was used to determine muscle strength
gains. The 1RM back squat was conducted before 1RM
bench press with a 20-minute rest period separating tests
(34). The same qualified fitness professional supervised all
the 1RM tests.
Delayed Onset Muscle Soreness. A visual numeric pain rating
scale was used to detect delayed onset muscle soreness
(DOMS) as recommended by The National Initiative on
Pain Control (26). All volunteers self-reported the subjective
delayed muscle soreness (scale 0–10) according to the body
segments (chest, elbow flexors, elbow extensors, thigh, and
calf ) the day after (24 hours) the first and the last RT session.
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Variable
LFRT post
ΔLFRT
HFRT
baseline
61.1 6 8.4
61.7 6 8.2
0.5 (0.0 to 1.1)
62.2 6 4.4
27.7 6 4.2
27.8 6 4.0
0.1 (20.2 to 0.5) 28.3 6 1.4
3.9 6 0.5
3.9 6 0.6 20.0 (20.1 to 0.1)
23.7 6 3.6
23.8 6 3.5
9.5 6 1.3
9.7 6 1.5
20.6 6 2.7
21.1 6 2.9
9.4 6 1.6
9.3 6 1.6
9.9 6 1.2
10.0 6 1.2
4.0 6 0.3
ΔHFRT 2 ΔLFRT
Pgroups Pmoment ETA Power Pinteraction
62.9 6 4.25 0.8 (0.0 to 1.6)
0.2 (21.8 to 9.9)
0.689
0.007 0.30 0.82
0.619
28.9 6 1.36 0.5 (20.1 to 1.0)
0.3 (20.3 to 0.9)
0.521
0.067 0.16 0.48
0.301
4.0 6 0.25 0.0 (20.1 to 0.1)
0.1 (20.1 to 0.1)
0.761
0.961 0.00 0.05
0.639
HFRT post
ΔHFRT
0.1 (20.2 to 0.5) 24.3 6 1.3
24.8 6 1.3
0.4 (0.0 to 0.8)
0.2 (20.3 to 0.8)
0.493
0.045 0.19 0.55
0.292
0.2 (0.1 to 0.4)
9.6 6 0.7
9.9 6 0.7
0.3 (0.2 to 0.4)
0.1 (20.1 to 0.2)
0.790 ,0.001 0.63 1.00
0.586
0.4 (0.2 to 0.7)
20.7 6 2.5
21.1 6 2.3
0.4 (0.0 to 0.7)
20.1 (20.5 to 0.3)
0.944 ,0.001 0.47 0.98
0.671
9.5 6 1.0
9.5 6 1.1
0.0 (20.2 to 0.2)
0.0 (20.3 to 0.3)
0.787
0.710 0.00 0.05
0.890
97.7 6 0.9
9.8 6 0.8
0.1 (0.0 to 0.2)
20.1 (20.2 to 0.1)
0.607
0.010 0.28 0.77
0.842
4.0 (24.0 to 12.0) 0.448 ,0.001 0.58 1.00
0.312
0.896 ,0.001 0.56 1.00
0.168
0.0 (20.2 to 0.2)
0.1 (0.1 to 0.2)
132.9 6 28.0 140.9 6 25.5
8.0 (2.7 to 13.2) 123.3 6 17.5 135.3 6 22.2 12.0 (5.1 to 18.1)
103.5 6 15.4 109.1 6 18.5
5.6 (1.9 to 9.4)
100.6 6 14.5 110.3 6 12.1 9.7 (4.6 to 14.9)
4.1 (21.8 to 9.9)
*HFRT = high-frequency resistance training, LFRT = low-frequency resistance training, Δ (delta) = postvalue minus baseline value, ΔHFRT 2 ΔLFRT = Difference between delta HFRT
and delta LFRT, FFM = fat-free mass, FFM-upper trunk = trunk minus android, MMI = muscle mass index, 1RM = 1 maximum repetition.
†Data presented in mean and 6 SD and 95% confidence interval for mean.
the
FFM-total
(kg)
FFM-trunk
(kg)
FFMandroid
(kg)
FFM-upper
trunk (kg)
FFMgynoid
(kg)
FFM-leg
(kg)
FFM-arm
(kg)
MMI
(kg$m22)
1RM squat
(kg)
1RM bench
press
(kg)
LFRT
baseline
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TABLE 6. Body composition and muscle strength after the 8-week resistance training period.*†
Resistance training frequency and muscle mass gain
Resistance Training Protocol. A 5-days-a-week (Monday to
Friday) regimen of the RT protocol (Table 1) was performed
over 8 weeks. Both groups performed 2 different volumeequated training routines (HFRT and LFRT). Both groups
performed 10 sets (except triceps extension and barbell curl,
in which 5 sets were performed) per exercise, 8–12 repetition
maximums with 70–80% of 1RM per set and 90 seconds rest
recovery between sets and exercise in the training week.
However, the LFRT group performed 2 specific resistance
exercises in each training session, whereas the HFRT group
performed all resistance exercises in each training session
(Table 1). The LFRT group performed the RT (length time
;31 minutes) divided according to the body segments:
Monday—shoulder adductors and elbow extensors, Tuesday—knee extensors and hip extensors and flexors, Wednesday—shoulder extensors and elbow flexors, Thursday—knee
flexors and plantar flexors, and Friday—shoulder abductors,
lumbar spine flexors, and extensors. The HFRT group performed the RT (length time ;32 minutes) for all body segments:
Monday–Friday—shoulder
adductors,
elbow
extensors, knee extensors, hip extensors and flexors, shoulder
extensors, elbow flexors, knee flexors, plantar flexors,
shoulder abductors, lumbar spine flexors, and extensors. The
exercises performed were leg press 458, squat, bench press,
seated row, hamstring curl, barbell curl, tricep extension,
lateral raises, calf standing, abdominal crunch, and lower
back bench (Table 1). A warm-up session (1 set of 15 repetitions) with ;50% of 1RM was performed in each exercise
before each RT session. At the end of the RT sessions,
stretching exercises were done so that participants could
cool down. During RT, if the volunteer was able to perform
more than 12 repetitions in the first set of each exercise, the
load was adjusted between 5 and 10% to ensure the repetition zone between 8 and 12 repetitions and maintain the
relative load of 70–80% of 1RM and a progressive overload.
Statistical Analyses
Data distributions were assessed using the D’Agostino-Pearson
test. The data are presented by mean and SD or confidence
interval of 95% (delta values). For the participant’s age and
experience, the data are presented by median and interquartile
interval. The Student’s independent t-test (continuous data) or
Mann-Whitney test (discrete data) was used to compare the
baseline characteristics between the HFRT and LFRT groups.
Levene’s test was used to determine the equality of variances at
baseline. Mauchly’s test was used to evaluate the sphericity.
Repeated measure analysis of variance was used to determine
the effects of the group (LFRT and HFRT), time (pre and post),
and interaction of time by group. When the repeated measure
analysis of variance (F-test) was significant, effect size (partial
eta-squared) and observed power statistics were calculated
(Table 6). The Student’s independent t-test was used to compare the difference in training volume (at weeks 1, 4, 8, and sum
of the 8 weeks, for exercise and all exercises). Statistical significance was considered at p # 0.05.
S136
the
RESULTS
There was no difference between the groups concerning the
participants’ characteristics at baseline (Table 2).
Adherence to the HFRT and the LFRT was 98 and 97%,
respectively. There were no differences in the dietary
measure (carbohydrate, protein, fat, and energy) either
within or between subjects over the course of the study
(Table 3).
The changes in fat-free mass (total, trunk, gynoid, leg, and
MMI) and muscle strength (bench press and squat) and
muscle soreness (DOMS) after 8 weeks of intervention (pre
vs. post) were statistically compared and interpreted. The
LFRT showed more DOMS than HFRT at the beginning,
middle, and end of the study (Table 4).
The HFRT showed a higher total volume than LFRT at
the beginning, middle, and end of the study (Table 5).
There were significant (p , 0.05) effects for time in fat-free
mass (total, trunk, gynoid, leg, and MMI) and muscle
strength (bench press and squat), which indicates that both
the interventions increase fat-free mass and muscle strength.
There was no significant interaction (time vs. groups) in fatfree mass and muscle strength, which indicates that the responses were similar between the interventions (Table 6).
DISCUSSION
This study examined changes in muscle mass and maximal
strength after an 8-week RT in different frequencies (LFRT
and HFRT) in well-trained subjects. Our results showed that
8 weeks of HFRT (5 days a week) increases muscle mass and
strength similarly to LFRT (1 day a week) in well-trained
subjects. Thus, HFRT is not more effective than LFRT in
increasing muscle mass and strength in well-trained subjects
when the sets (10–15 sets per week) and intensity (8–12 RM)
are equated per week.
The few existing studies concerning the RT frequency
effect on muscle mass and strength in well-trained subjects
have been limited to a 3-day frequency as HFRT (34,36).
Evidence of different configurations of RT frequency is
important to confirm previous findings or to bring new
insight into RT frequency and muscle mass and strength gain
interaction (13). Hence, we investigated the impact of 2 different frequencies: HFRT with 5 days a week vs. LFRT with
1 day a week, on muscle strength and size gains in welltrained men. Despite using higher frequency than those
studies (5 vs. 3 times per week), we also did not observe
significant differences between HFRT and LFRT for gains
in total muscle mass, leg muscle, hip muscle, upper-trunk
muscle, MMI, and bench press and squat strength. Our results are congruent with those of Thomas and Burns (36),
who also showed hypertrophy and strength gains after RT
regardless of training frequency in well-trained subjects. In
addition, our findings are also supported by other studies
that examined changes in muscle mass and strength after
different RT frequencies in untrained (9) and older (14)
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subjects. Moreover, in a pilot study, Ribeiro et al. (29)
showed that 4 weeks of RT over 4-day (n = 5) and 6-day
frequencies promote similar increases in muscle mass and
strength in elite bodybuilders. In contrast, a study reported
that HFRT was better than LFRT (34). However, in this
study, the researchers measured 3 muscles and reported that
HFRT was better in forearm flexor hypertrophy but was not
in extensors and vastus lateralis (hypertrophic responses
were similar between HFRT and LFRT) (34). Therefore, it
seems that regardless of the days per week used, different
frequencies (with sets and intensity equalized per week)
respond in a positive and similar fashion regarding changes
in muscle mass and strength in well-trained subjects.
It is well known that a high RT set number per week
produces greater hypertrophy gains (22,31), especially in
well-trained subjects (2,18). In a systematic review and
meta-analysis, Schoenfeld et al. (31) showed that greater
muscle hypertrophy is achieved by performing at least 10
sets per week per muscle group. In the current study, both
groups performed 10–15 sets (15 sets to biceps and triceps)
per week per muscle group. Our finding showed that 10–15
sets distributed over 1 week (HFRT; 5 days a week, 2–3 sets
per day) increase muscle mass and strength similarly to
10–15 sets performed in 1 day a week (LFRT 1 day a week,
10–15 sets per day) in well-trained subjects. These findings
suggest that the total number of sets per week (i.e., $10 sets
per muscle), but not the total volume distribution during the
week, is important for muscle mass and strength gains in
well-trained subjects.
We observed that the LFRT group showed more DOMS
than HFRT at the beginning, middle, and end of the study
(Table 4). Delayed onset muscle soreness has been associated with exercise-induced muscular damage (20). Muscular
damage has been attributed to mechanical stimulus (i.e.,
eccentric contraction); however, metabolic stimuli (i.e.,
ischemia or hypoxia) may exacerbate the damage from
eccentric contractions (20). Although the LFRT and HFRT
were performed with similar loads (at 70% of 1RM), the
higher daily volume per muscle group (e.g., metabolic stimuli) observed in LFRT (;5 times higher than the HFRT)
may have contributed to more DOMS (20). In a recent
study, Bartolomei et al. (5) showed that an acute bout of
resistance exercise with a higher volume produces a greater
increase in the metabolic markers (i.e., cytokine, hormonal,
and lactate response), muscle swelling (ultrasound measures), and DOMS and produces greater reduced muscle performance (countermovement jump and strength) in
resistance-trained men. Furthermore, protection against
muscle damage and DOMS due to resistance exercise has
been attributed to the repeated bout effect (20). Thus,
because the HFRT group performed a higher frequency in
a week of resistance exercise for all muscle groups than the
LFRT group (5 vs. 1 times/week), the repeated bout effect
may have contributed to a protective effect against the
DOMS in the HFRT group. Although LFRT caused more
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DOMS levels than HFRT, there was no difference between
the groups for muscle mass and strength gains. Thus, HFRT
may be an alternative strategy to LFRT, when sets and
intensity are equated per week, to increase their muscle mass
and strength without causing DOMS in well-trained
subjects.
A dose-response relationship between RT set numbers per
muscle group per week and hypertrophy has been reported
(31). It has also been observed that a high daily set number
per muscle group induces a lower repetition number (i.e.,
fatigue) in subsequent sets after the first sets, leading to
a lower total volume per muscle group per week (19). Therefore, it seems reasonable to assume that RT with a low daily
set number per muscle group and HFRT would promote
a higher total volume per muscle group per week and more
muscle mass gains than RT with a high daily set number per
muscle group and LFRT. Indeed, in this study, the HFRT
group performed a higher total volume (213.9%; Table 5)
than the LFRT group. This represented a small increase of
;1.4 set per week in the HFRT group compared with the
LFRT group. However, there was no significant difference
between the groups in muscle mass and strength gains.
These data suggest that the increased total volume (;1.4
set per week) observed in the HFRT was not sufficient to
improve muscle mass and strength gains in well-trained subjects compared with LFRT. Indeed, it has been shown that
a small increase from 10 sets in RT does not cause a great
change in hypertrophic gains (31). In a systematic review
and meta-analysis, Schoenfeld et al. (31) showed that each
set per week represents only a very small change in muscle
size of 0.37%. Thus, increasing the RT frequency (when the
sets and intensity are equated per week) to avoid the fatigue
due to high volume of LFRT does not improve muscle mass
and strength gains in HFRT compared with LFRT.
We set up the HFRT (5 days a week) with 2–3 sets (performed to volitional failure) per day to equal the set numbers
per week of the HFRT group with the set numbers per week
of the LFRT group. It has been observed that when the RT
volume is increased, acute postexercise muscle protein synthesis is maximized in young men (7). An implication of this
assumption for the current study is the possibility that the
lack of superiority of HFRT over LFRT in muscle mass gain
was due to low daily training volume (2–3 sets in 5-days-aweek routine) and, consequently, low muscle anabolic
response. Although previous findings demonstrated that
when given an adequate stimulus (e.g., volitional failure)
during a training session, a low daily set number (i.e., #3
sets) per muscle group seems to be enough to achieve a maximum muscle anabolic response (4,8,13,15,23,24,27,28), these
studies were not performed with well-trained subjects. Thus,
future research is needed to address this issue.
In conclusion, our results showed that 10–15 sets (8–12
RM) distributed over a week (HFRT; 5 days a week, 2 set
per day) increased muscle mass and strength similarly to 10–
15 (8–12 RM) sets performed in 1 day a week (LFRT 1 day
VOLUME 33 | NUMBER 7 | SUPPLEMENT TO JULY 2019 |
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Resistance training frequency and muscle mass gain
a week, 10–15 sets per day) in well-trained subjects. Therefore, our findings suggest a set number ($10 sets) per week
performed to volitional failure (8–12 RM), instead of training
frequency, is an important “stimulus” to promote muscle
mass and strength gains in well-trained subjects when the
sets and intensity are equated per week. 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.
PRACTICAL APPLICATIONS
Our results suggest that HFRT and LFRT are similar
overload strategies for promoting muscular adaptation in
well-trained subjects. This allows a greater possibility of
manipulation of training frequency without reducing the
performance in muscle strength and mass gains. In addition,
the LFRT group showed more DOMS than did the HFRT
group during the study. Thus, HFRT may be an alternative
strategy to LFRT to increase their muscle mass and strength
without DOMS in well-trained subjects.
ACKNOWLEDGMENTS
This investigation was supported by the Fundação de Amparo à Pesquisa do Estado de Minas Gerais—FAPEMIG and
by the Coordenação de Aperfeiçoamento de Pessoal de Nı́vel Superior—CAPES. The authors gratefully acknowledge
the contributions of Jefferson Fernandes de Sousa for supervising the training sessions throughout the study and João
Vitor Borges Mercaldi for funding part of the whey protein
supplementation.
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Discussion
References
Overall
1
Within the appropriate subsections of your critique, you should address, at minimum, the following topics:
Talk about the title. Does it suce inctly reflect the focus of
research? Is it too long? Too short? Does it use
unnecessary words?
II. Abstract
a. Does it include a statement of the purpose, description of participants, instrumentation, and
procedure, and a report of meaningful findings?
III. Introduction and literature review
a. Does the author provide background information to sufficiently justify the study?
b. Is current and relevant research cited and properly interpreted?
c. Is the statement of the problem clear, cone ise, testable, and derived from the theory and research
reviewed? What is the purpose of the study? Where was purpose located?
d. Any other items you want to discuss concerning the introductory section.
e. What was the context of this study
f. What were the objectives of the study?
&. What was the primary exposure of interest? Was this accurately measured?
1. What was the primary outcome of interest? Was this accurately measured?
IV. Methods
a. What type of study was conducted?
b. Are relevant participant characteristics described, and are the participants appropriate for the
research?
• Describe the source of the study population, process of subject selection, sample size.
c. Is the instrumentation appropriate!
d. Are testing or treatment procedures described in sufficient detail?
e. Were key variables identified? Were any hypotheses provided for expected outcomes?
f. Could there have been bias in the selection of study subjects? How likely was this bias?
& Could there have been bins in the collection of information? How likely
was this bias?
h. What provisions were made to minimize the influence of confounding factors prior to the analysis of
the data? Were these provisions sufficient?
V. Results
a. What were the major results of this study?
b. How is the interpretation of these results affected by information bias, selection bias, and
confounding? Discuss both the direction and magnitude of any bins.
c. How is the interpretation of these results affected by nondifferential misclassification? Discuss both
the direction and magnitude of this misclassification
VI. Discussion
a. Are the results discussed? What were the authors' main conclusions? Were they justified by the
findings?
b. Are the results related to the problem, theory, and previous findings?
c. Is there excessive speculation?
d. Did the discussion
section adequately address the limitations of the study?
e. Do the authors provide an explanation of how this rescarch will contribute to the field? To what larger
population can the results of this study be generalized.
VIL References
a. Are all the references in the correct format, and are they complete?
VILL Overall Impression (most important): Is the paper a significant contribution to knowledge about the area?
Use headings to organize your paper. The critique should be typewritten (5 complete total pages
including cover page) with economy and supportive references are expected. Organize it well using
headings and clear, powerful topic sentences.
Formatting Rules
Cover Page (APA style)
Typed and double-spaced; 1-inch margins all around
• Times New Roman font style, 12-point font size
APA style
• The sections of your assignment should be:
• Basic Information
Name of journal
• Publisher of journal
• Number of articles in the issue
Presence of publication guidelines (on journal website, check the “Guidelines for Authors”
section)
Writing style that is used (e.g. APA, AMA)
Complete reference in APA style for article you will review
Summary of article (no more than 250 words)
Critique of Article: The critique of the article should have the following subsections/subheadings:
• Title
Abstract
Introduction and review
Methods
Results
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