Research
Neural
Muscle strength increments are similar regardless of training frequency (once per week vs. five times per week).
Strength training frequency may be flexible without compromising strength gains.
StrongSupportsmedium confidence
muscle strength increment is similar regardless of the experimental conditions studied.
Why this rating
Based on the study design involving random assignment and controlled conditions.
Source
High Resistance-Training Frequency Enhances Muscle Thickness in Resistance-Trained Men
Rafael Sakai Zaroni et al. · The Journal of Strength and Conditioning Research · 2018
DOI 10.1519/jsc.0000000000002643
rct · n=18Cited 47×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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- High resistance-training frequency (5 days per week) significantly increases muscle thickness in the forearm flexors and vastus lateralis compared to training muscle groups once per week.Strong
- A split training routine (muscle groups trained once per week) does not confer the same hypertrophic effect as a whole-body routine trained five times per week.Strong
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