These results suggest that HFT and LFT of equal set totals result in similar improvements in lean mass and strength, following 8 weeks of strength training. No mean differences between groups were significant. LFT strength improvements on chest press was 5.80kg ± 4.26 kg, (7.0%), and hack squat 21.83 kg ± 11.17 kg, (24 %).
HFT strength improvements on the chest press was 9.07 kg ± 6.33 kg, (11%), and hack squat 20.16 kg ± 11.59 kg, (21%). Following eight weeks of training, HFT increased lean mass by 1.06 kg ± 1.78 kg, (1.9%), and LFT increased lean mass by. LFT consisted of a routine split over three days: 1) pectoralis, deltoids, and triceps 2) upper back and biceps 3) quadriceps, hamstrings, calves, and abdominals. Low frequency training group (LFT) trained each muscle group as the agonist one time per week, completing all 9 sets during that one workout. High frequency training group (HFT) trained each muscle group as the agonist, 3 times per week, exercising with 3 sets per muscle group per session (3 total body workouts). Participants were assigned to one of two groups to equal baseline group demographics. Participants were 7 women and 12 men, age ( χ ̄= 34.64 years ± 6.91 years), with strength training experience, training age ( χ ̄= 51.16 months ± 39.02 months). The purpose of this study was to determine the effect strength training frequency has on improvements in lean mass and strength.
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