Influence of High- and Low-Frequency Resistance Training on Lean Body Mass and Muscle Strength Gains in Untrained Men.
Franco, Cristiane M.C.; Carneiro, Marcelo A.S.; de Sousa, Jairo F.R.; Gomes, Gederson K.; Orsatti, Fábio L.
To determine whether high-frequency resistance training (HFRT) performed better in lean body mass (LBM) and muscle strength gains when compared with low-frequency resistance training (LFRT).
Both the HFRT and LFRT groups performed 7 total-body resistance exercises of 10 sets per week and for 8 to 12 maximum repetitions with a 1:30 to 2:00 rest between sets, 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.
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.
IN PLAIN ENGLISH:
Why train 5 times per week when similar results can be obtained training less frequently? Train hard, but train infrequently to allow time for 1) muscle strength increases (and concomitant increased LBM) and 2) other important daily life tasks and events.