Mixed
When total training volume is equated, resistance training performed 3 times per week produces greater absolute strength gains than 4 times per week in young men.
If you are training 4 days a week and not seeing strength gains, check your volume. If you are already doing enough total work, switching to 3 days a week might actually help you get stronger, provided you keep the total sets and reps the same. Do not just add a 4th day on top of your current routine expecting better results; consolidate your volume into fewer sessions.
Post-hoc analyses showed greater improvements for RT3 in comparison to RT4 in 1RM bench press (p = 0.01, ES: 0.77 vs. 0.6) and leg presses (p = 0.009, ES: 0.94 vs. 0.86).
Why this rating
Randomized controlled trial with a control group, though the sample size is small (n=33) and the population is limited to healthy young men.
Source
Effects of a resistance training program on muscular performance adaptations: comparing three vs. four times per week
Hossein Firoozi et al. · Biomedical Human Kinetics · 2020
DOI 10.2478/bhk-2020-0019
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