THE EFFECT OF RESISTANCE TRAINING WITH DIFFERENT WORKOUT FREQUENCY ON STRENGTH AND LEAN TISSUE MASS

Changes in muscle mass and strength will vary depending on the frequency of training, duration of workouts, exercise intensity, and recovery between subsequent workouts. PURPOSE The purpose of this study was to determine the effect of resistance training with different workout frequency on muscle strength (I-RM) and lean tissue mass. METHODS Twenty-nine untrained volunteers (27–58 yr: 23 female and 6 male) were randomly assigned to one of two groups in blocks based on gender. All subjects performed the same nine whole body resistance training exercises at each training session using free weights and pulley machines for 6 weeks. Subjects assigned to Group 1 (n = 15) trained 2x/wk and performed 3 sets of 10 repetitions for each of the 9 exercises, while subjects in Group 2 (n = 14) trained 3x/wk and performed 2 sets of 10 repetitions for each of the 9 exercises. The weight used for each exercise and session was self-selected and adjusted so that the required number of repetitions and sets could be completed. Training logs were kept for each subject and exercise session so that training volume could be calculated for each group. Before and after training. 1-RM bench press and leg press, and lean tissue mass (DXA) were measured. RESULTS Both groups increased 1-RM bench press strength (20–25%), 1-RM leg press strength (17–41%) and lean tissue mass (2.0–2.5%) with training (P < 0.05), with a trend for greater gains in 1-RM leg press in Group 2 (P= 0.056). Calculation of training volume indicated a higher total volume for Group 2, but this was not significant (P= 0.09). CONCLUSION These results indicate that a resistance training program involving two workout sessions per week was as effective as the same program performed three times per week when the same number of total repetitions and exercises were performed by beginner weightlifters. However, there was a trend towards greater improvements in 1-RM leg strength and training volume with three workout sessions per week.