Mixed
Distributing a fixed weekly volume of resistance training across four sessions per week yields greater maximal strength gains than performing the same volume in a single session.
If you are an experienced lifter aiming to maximize your squat strength, split your weekly leg volume across four separate sessions (e.g., one heavy compound lift per day) rather than doing it all in one day. This allows you to handle heavier loads with better technique and less fatigue, resulting in significantly greater strength gains over 8 weeks compared to a single weekly session.
a weekly training protocol of four multi‐joint lower‐limb exercises distributed over four sessions resulted in greater increases in maximal strength compared to one session in resistance‐trained adults.
Why this rating
Randomized controlled trial with volume-equated groups and resistance-trained participants, though limited by small sample size (n=22) and short duration (8 weeks).
Source
High‐frequency resistance training improves maximal lower‐limb strength more than low frequency
Helene Pedersen et al. · European Journal of Sport Science · 2024
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