Mixed

For recreationally trained men, performing resistance training 4 times per week yields significantly greater upper-body strength gains (bench press and arm curl) than 2 times per week when total weekly volume is equated, while muscle size and power adaptations remain similar between frequencies.

If you are a recreationally trained man focused on maximizing upper-body strength (bench press, curls), aim for 4 resistance training sessions per week. If your primary goals are muscle size (hypertrophy) or power, 2 sessions per week is equally effective, provided you perform the same total amount of work (sets x weight) in those 2 sessions as you would in 4. Do not assume that adding more workout days automatically adds more muscle; it adds strength efficiency for upper-body lifts.