Research
Cellular
Training muscle groups 3 days per week using a total-body routine (TOTAL) leads to significantly greater increases in forearm flexor muscle thickness compared to training 1 day per week using a split-body routine (SPLIT).
Practitioners may consider recommending higher training frequencies for enhanced muscle growth.
StrongSupportsmedium confidence
Results showed significantly greater increases in forearm flexor MT for TOTAL compared with SPLIT.
Why this rating
Based on the study design involving well-trained participants and controlled conditions.
Source
Influence of Resistance Training Frequency on Muscular Adaptations in Well-Trained Men
Brad J. Schöenfeld et al. · The Journal of Strength and Conditioning Research · 2015
DOI 10.1519/jsc.0000000000000970
rct · n=20Cited 132×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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