Mixed
High-frequency (4x/week) and low-frequency (1x/week) resistance training produce equivalent improvements in muscle hypertrophy (muscle thickness) and jump height when weekly volume is equated.
If your primary goal is building muscle size (hypertrophy) or improving jump height, you do not need to train your legs 4 times a week. You can achieve similar muscle growth and power improvements by performing the same total volume of exercises in just one session per week. Focus on hitting your total weekly volume and intensity, regardless of how you split the sessions.
Both frequencies were similarly effective in improving muscle hypertrophy and jump height.
Why this rating
Same RCT design as N1; reliable measures for muscle thickness (ultrasound) and jump height, but muscle mass (BIA) was insensitive.
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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