Strength and hypertrophic adaptations

Based on a recent study by Brad Schoenfeld and colleagues, higher training frequency per muscle group (3 times vs 1 time per week) with the same overall training volume, results in better strength and hypertrophic adaptations… don’t follow the bros!

Join us in the group to discuss (Ladies only please)

By Strength and Conditioning Research

Training frequency is a difficult topic to analyze, because there are two completely different types of frequency, both of which can affect results in different ways.

Firstly, there is “workout frequency” which is simply how many training sessions are performed each week. This is primarily used to drive overall weekly training volume, as most people are unable to perform more than a certain amount of sets per workout. So adding more workouts into the week becomes the only sensible way to increase overall weekly training volume.

Secondly, there is “muscle training frequency” which is the number of times that a muscle group is trained each week. This is a completely separate issue from “workout frequency”, as the same number of workouts can be performed (e.g. 3 workouts per week) but they can be carried out in either a full body routine (all muscle groups worked 3 times per week) or a split routine (each muscle group only worked 1 time per week).

This study investigated the latter question, which is often of interest to bodybuilders, who frequently arrange their workouts so that muscles are trained the optimal number of times per week. Training a muscle 3 times per week was better than training it only 1 time per week, even though the overall weekly volume and total number of workouts were identical in both programs.




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