Training & movement
B · Reasonable confidenceFrequency matters little for muscle growth when volume is matched
Subject: How often a muscle needs training for maximum hypertrophy
What this means
With matched volume no significant difference in hypertrophy between frequencies. Also not for trained individuals, upper or lower body. Meta-regression of non-volume-equated studies showed a modest effect of higher frequency. 25 studies included.
Schoenfeld BJ, Grgic J, Krieger J · 2019 · Journal of Sports Sciences 37(11):1286-1295
What does this rating mean?
A solid systematic review with caveats, or consistent indications with a limited scope.
Findings
When weekly volume is matched, the effect of frequency on muscle growth is limited.
Who this applies to
Healthy adults, both untrained and trained.
Size of the research
25 studies.
What to keep in mind
Frequency effect nearly disappears with matched volume; majority of studies untrained.
Practical conclusion for REZA
The split across the week is chosen based on schedule and recovery, not because a particular frequency is inherently better.
View method and source
Methodology
Systematic review with meta-analysis
Original source
DOI: 10.1080/02640414.2018.1555906 · PMID: 30558493
View on PubMed →This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.