Mixed
In elite bodybuilders, resistance training performed 4 times per week yields equivalent fat-free mass and strength gains to training 6 times per week when total weekly volume and muscle group frequency are equated.
If you are an advanced lifter, you do not need to train 6 days a week to maximize muscle growth. You can achieve the same results training 4 days a week, provided you perform the same total number of sets and exercises. Choose the schedule that allows you to recover best and stick to the program consistently.
We conclude that 4 and 6 weekly sessions frequencies of resistance training promote similar increases in fat-free mass and muscular strength in elite bodybuilders.
Why this rating
Small sample size (n=10), short duration (4 weeks), and specific population (elite drug-free bodybuilders) limit generalizability.
Source
Effect of Two- Versus Three-Way Split Resistance Training Routines on Body Composition and Muscular Strength in Bodybuilders: A Pilot Study
Alex S. Ribeiro et al. · International Journal of Sport Nutrition and Exercise Metabolism · 2015
DOI 10.1123/ijsnem.2015-0077
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