Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis

doi:10.1007/s40279-016-0543-8

Paper

Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis

Published Apr 21, 2016 · B. Schoenfeld, D. Ogborn, J. Krieger

Sports Medicine

Q1 SJR score

190

Citations

6

Influential Citations

Full textSemantic Scholar

Abstract

BackgroundA number of resistance training (RT) program variables can be manipulated to maximize muscular hypertrophy. One variable of primary interest in this regard is RT frequency. Frequency can refer to the number of resistance training sessions performed in a given period of time, as well as to the number of times a specific muscle group is trained over a given period of time.ObjectiveWe conducted a systematic review and meta-analysis to determine the effects of resistance training frequency on hypertrophic outcomes.MethodsStudies were deemed eligible for inclusion if they met the following criteria: (1) were an experimental trial published in an English-language refereed journal; (2) directly compared different weekly resistance training frequencies in traditional dynamic exercise using coupled concentric and eccentric actions; (3) measured morphologic changes via biopsy, imaging, circumference, and/or densitometry; (4) had a minimum duration of 4 weeks; and (5) used human participants without chronic disease or injury. A total of ten studies were identified that investigated RT frequency in accordance with the criteria outlined.ResultsAnalysis using binary frequency as a predictor variable revealed a significant impact of training frequency on hypertrophy effect size (P = 0.002), with higher frequency being associated with a greater effect size than lower frequency (0.49 ± 0.08 vs. 0.30 ± 0.07, respectively). Statistical analyses of studies investigating training session frequency when groups are matched for frequency of training per muscle group could not be carried out and reliable estimates could not be generated due to inadequate sample size.ConclusionsWhen comparing studies that investigated training muscle groups between 1 to 3 days per week on a volume-equated basis, the current body of evidence indicates that frequencies of training twice a week promote superior hypertrophic outcomes to once a week. It can therefore be inferred that the major muscle groups should be trained at least twice a week to maximize muscle growth; whether training a muscle group three times per week is superior to a twice-per-week protocol remains to be determined.

Meta-Analysis

Rigorous Journal

Highly Cited

Study Snapshot

Training major muscle groups at least twice a week promotes superior muscle hypertrophy compared to training once a week.

PopulationOlder adults (50-71 years)

Sample size24

MethodsObservational

OutcomesBody Mass Index projections

ResultsSocial networks mitigate obesity in older groups.

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Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis

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Equal-volume resistance training performed once or twice a week in untrained men leads to similar gains in muscle mass and strength.

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Both bodybuilding- and powerlifting-type training programs promote similar increases in muscular size, but powerlifting-type training is superior for enhancing maximal strength in well-trained men.

Citations

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Dynamic Analysis of Upper- and Lower-Extremity Performance During Take-Offs and Landings in High-Wall Climbing: Effects of a Plyometric and Strength Training Intervention

Plyometric and strength training programs effectively enhance upper- and lower-extremity strength for climbing and landing tasks.

Acute effects of resistance exercise on the muscle architecture and tissue organization of the maximal isometrically contracted and uncontracted gastrocnemius medialis muscle.

Resistance exercise alters muscle architecture for more than 15 minutes, but tissue organization reverts to baseline within 15 minutes.

Impact of Multi-Professional Intervention on Health-Related Physical Fitness and Biomarkers in Overweight COVID-19 Survivors for 8 and 16 Weeks: A Non-Randomized Clinical Trial

Multi-professional interventions can significantly improve physical fitness and biomarkers in overweight COVID-19 survivors, regardless of initial symptom severity.

Cross-education of lower limb muscle strength following resistance exercise training in males and females: A systematic review and meta-analysis.

Cross-education via resistance exercise training significantly improves lower limb muscle strength in healthy males and females, potentially benefiting rehabilitation protocols.