Research
Cellular
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.
For optimal hypertrophy, a higher training frequency may be beneficial.
StrongSupportsmedium confidence
however, TOTAL may confer a potentially superior hypertrophic effect.
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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