30 Seconds SummaryHigh Frequency Training for a Bigger Total: Research on highly trained Norwegian powerlifters
- The Norwegian experiment tested high-frequency training in competitive powerlifters, revealing significant improvements in strength gains compared to traditional training frequencies.
- Participants were experienced lifters, following the same 15-week program, but divided into either 3 sessions per week or 6 sessions per week with the same total volume and intensity.
- Results showed an 11% increase in squat and bench press strength in the 6/week group versus 5-6% in the 3/week group, with no significant difference in deadlift gains.
- Muscle mass in the vastus lateralis and quadriceps increased nearly 5-10% in the high-frequency group, with no significant gains in the lower frequency group.
- The study suggests that higher frequency training might keep muscle protein synthesis peaked, thus potentially leading to better muscle and strength development.
- Following the study insights, adopting a routine similar to that used by top Norwegian powerlifters—training nearly every day with variations in squat and bench press—could optimize strength and muscle growth.
Stronger By Science
Greg Nuckols
