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Training & movement
BEffects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis
Schoenfeld BJ, Ratamess NA, Peterson MD, Contreras B, Sonmez GT, Alvar BA · 2016 · Sports Medicine
REZA evidence rating B: Reasonable confidence
Methodology
Meta-analysis
Population
Multiple studies; trained and untrained adults
Intervention
Different training frequencies (1, 2, 3+ days/week per muscle group) with volume equated
Findings
When volume is equated, training frequency has a small but significant effect on hypertrophy: 2+ sessions/week per muscle group produced slightly greater growth than 1x/week, though the effect was modest and volume appears more important.
Outcome measures
Muscle hypertrophy
Limitations
Limited number of studies equating volume; heterogeneity in training protocols; most data from untrained populations.
Original source
DOI: 10.1007/s40279-016-0543-8 · PMID: 27102172
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