Mixed
When higher training frequency allows for greater total training volume (unequalized volume), higher frequency yields greater strength and hypertrophy gains due to the volume increase.
If you choose to train a muscle group 3 times a week, you likely will get better results than training it once, but this is because you can perform more total sets (volume). If you can match the total volume of the 3x/week program in a single 1x/week session, the frequency itself adds no extra benefit.
when the higher RT frequency allowed the application of a greater TTV (i.e., RTUV), higher effect size (ES) values (0.51 and 0.63, 1RM and CSA, respectively) were observed for the adaptations.
Why this rating
Consistent with volume-response literature, supported by within-subject design.
Source
Effect of different training frequencies on maximal strength performance and muscle hypertrophy in trained individuals—a within-subject design
Ricardo Pereira Neves et al. · PLoS ONE · 2022
DOI 10.1371/journal.pone.0276154
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