Training & movement
B · Reasonable confidenceHow often per week to train a muscle for maximum growth
Subject: Training frequency and muscle hypertrophy
What this means
Higher frequency (2-3x/week) produced more hypertrophy than lower (1x/week) with effect size 0.49 vs 0.30. In volume-equated studies no reliable difference was found. 10 studies analyzed. Training twice weekly superior to once; three times weekly uncertain if better.
Schoenfeld BJ, Ogborn D, Krieger JW · 2016 · Sports Medicine 46(11):1689-1697
What does this rating mean?
A solid systematic review with caveats, or consistent indications with a limited scope.
Findings
Training a muscle group more often per week is associated with more muscle growth, though the distinction from total volume is hard to isolate.
Who this applies to
Healthy adults, mixed age and training status.
Size of the research
10 studies.
What to keep in mind
Only 10 studies; volume-equated analyses insufficient data; whether 3x better than 2x unknown.
Practical conclusion for REZA
With two training days a week, REZA chooses a full-body split over a division where each muscle group is hit only once.
View method and source
Methodology
Systematic review with meta-analysis
Original source
DOI: 10.1007/s40279-016-0543-8 · PMID: 27102172
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.