Mixed
Under volume-matched conditions, increasing resistance training frequency from two to four sessions per week does not result in greater maximal strength gains in trained men.
If you are a trained lifter, you do not need to train every muscle group 4 times a week to maximize strength. Training 2 times per week is equally effective for strength gains as training 4 times per week, provided you perform the same total number of sets and intensity. You can choose the frequency that best fits your schedule and recovery capacity without sacrificing strength gains.
We conclude that there are no additional benefits of increasing the training frequency from two to four sessions under volume-equated conditions... Both groups significantly increased 1RM strength... but training frequency did not affect this increase for squat (p = 0.640) or bench press (p = 0.431).
Why this rating
Randomized controlled trial with trained subjects, though sample size is small (n=21) and duration is short (8 weeks).
Source
Effects of training frequency on muscular strength for trained men under volume matched conditions
Emil Johnsen et al. · PeerJ · 2021
DOI 10.7717/peerj.10781
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