Mixed
In trained males, performing resistance training 3 days per week yields equivalent muscle strength and hypertrophy gains to performing it 6 days per week, provided total weekly training volume is equated.
If you are an experienced lifter, you do not need to train 6 days a week to maximize your muscle growth or strength. As long as you are performing the same total number of sets per muscle group per week, splitting those sets across 3 days will yield the same results as splitting them across 6 days. Focus on recovering well and hitting your volume targets rather than maximizing gym days.
This study concludes that in an 8-week period of resistance exercise, exercising 3 days instead of 6 days provides similar muscle adaptations in trained males.
Why this rating
Randomized controlled trial with adequate sample size (n=30), clear protocols, and statistical significance, though limited to 8 weeks and young males.
Source
Effect of Resistance Exercise Frequency 3 and 6 Times per Week on Muscle Strength and Volume: An Experimental Study
Geylan BOSTAN et al. · Turkiye Klinikleri Journal of Sports Sciences · 2023
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