How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency

doi:10.1080/02640414.2018.1555906

Paper

How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency

Published Jun 1, 2019 · B. Schoenfeld, J. Grgic, J. Krieger

Journal of Sports Sciences

Q1 SJR score

106

Citations

6

Influential Citations

Full textSemantic Scholar

Abstract

ABSTRACT Training frequency is considered an important variable in the hypertrophic response to regimented resistance exercise. The purpose of this paper was to conduct a systematic review and meta-analysis of experimental studies designed to investigate the effects of weekly training frequency on hypertrophic adaptations. Following a systematic search of PubMed/MEDLINE, Scoups, and SPORTDiscus databases, a total of 25 studies were deemed to meet inclusion criteria. Results showed no significant difference between higher and lower frequency on a volume-equated basis. Moreover, no significant differences were seen between frequencies of training across all categories when taking into account direct measures of growth, in those considered resistance-trained, and when segmenting into training for the upper body and lower body. Meta-regression analysis of non-volume-equated studies showed a significant effect favoring higher frequencies, although the overall difference in magnitude of effect between frequencies of 1 and 3+ days per week was modest. In conclusion, there is strong evidence that resistance training frequency does not significantly or meaningfully impact muscle hypertrophy when volume is equated. Thus, for a given training volume, individuals can choose a weekly frequency per muscle groups based on personal preference.

Meta-Analysis

Highly Cited

Study Snapshot

Resistance training frequency does not significantly impact muscle hypertrophy when volume is equated, so individuals can choose a weekly frequency per muscle group based on personal preference.

PopulationOlder adults (50-71 years)

Sample size24

MethodsObservational

OutcomesBody Mass Index projections

ResultsSocial networks mitigate obesity in older groups.

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Paper

How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency

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References

High Resistance-Training Volume Enhances Muscle Thickness in Resistance-Trained Men

High resistance-training volume enhances muscle thickness and strength in resistance-trained men, with 32 weekly sets per muscle group showing the highest gains in strength and muscle thickness.

Effect of Resistance Training Frequency on Neuromuscular Performance and Muscle Morphology after Eight Weeks in Trained Men.

Training muscle groups once or twice a week with equated sets leads to similar neuromuscular adaptations in trained men, with a slight potential benefit for higher training frequency.

High Resistance-Training Frequency Enhances Muscle Thickness in Resistance-Trained Men.

High resistance-training frequency enhances muscle thickness in resistance-trained men, while strength gains remain similar across both training methods.

Resistance Training Frequencies of 3 and 6 Times Per Week Produce Similar Muscular Adaptations in Resistance-Trained Men.

Both 3 and 6 times per week resistance training in men result in similar strength gains and muscle hypertrophy under volume-equated conditions, but no significant changes in muscular endurance.

High-frequency resistance training is not more effective than low-frequency resistance training in increasing muscle mass and strength in well-trained men.

High-frequency and low-frequency resistance training are equally effective in increasing muscle mass and strength in well-trained men when sets and intensity are matched.

Citations

The influence of specific resistance training methodological prescription variables on strength development under hypoxic conditions: A systematic review and meta-analysis.

Specific resistance training methodological prescription variables can slightly improve strength development outcomes in hypoxia.

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Velocity-based training at 2 or 3 days per week significantly improves muscle morphology, neuromuscular performance, and functional capability in Parkinson's disease patients, with 3 days per week being optimal for maximal gait speed improvements.

A Survey of Resistance Training Practices Among Physique Competitors During Peak Week.

During peak week, physique athletes adjust resistance training variables to reduce training stress and maximize muscle size, with proximity-to-failure being the most frequently manipulated factor.

Give it a rest: a systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy

Inter-set rest interval durations >60 seconds may have a small hypertrophic benefit, but no significant differences in muscle hypertrophy were found when resting >90 seconds between sets.

The Effect of Creatine Supplementation on Resistance Training-Based Changes to Body Composition: A Systematic Review and Meta-analysis.

Creatine supplementation increases lean body mass by 1.14 kg and reduces body fat percentage by -0.88% and body fat mass by -0.73 kg more than resistance training alone in adults younger than 50 years.

A Discussion of the Combined Effect of Resistance Training and Time-Restricted Eating on Body Composition and Neuromuscular Adaptations

Time-restricted eating and resistance training together generally lead to positive body composition changes and increased muscular fitness, with few negative effects observed when implemented safely.