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Effect of Different Training Frequencies on Strength and Muscle Hypertrophy in Trained People
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Effect of Different Training Frequencies on Strength and Muscle Hypertrophy in Trained People

An in-depth look at whether training once or three times a week leads to significant differences in muscle growth and strength.

Danny James's avatar
Danny James
Jan 19, 2025
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Strength Science
Strength Science
Effect of Different Training Frequencies on Strength and Muscle Hypertrophy in Trained People
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This study "Effect of different training frequencies on maximal strength performance and muscle hypertrophy in trained individuals: a within-subject design" explores how varying resistance training (RT) frequencies impact strength and hypertrophy outcomes in trained individuals.

PMID: 36228016

Key Points

Study Design and Methodology

  • Participants: The study involved 24 trained male participants (average age 26 years, average training experience 6.2 years) who were free from injuries.

  • Training Conditions: Participants were randomly assigned to two conditions:

    • RTEV (Resistance Training with Equalised Total Volume): Training volume was kept constant across frequencies.

    • RTUV (Resistance Training with Unequalised Total Volume): Training volume was not equalised, allowing for more total volume at higher frequencies.

  • Training Frequencies: Each participant's lower limbs were subjected to one or three weekly training sessions using the unilateral leg press at a 45° angle.

  • Duration: The training program lasted 9 weeks, with assessments before and after the intervention.

  • Measurements: Maximal strength was evaluated using one-repetition maximum (1RM) tests, while muscle hypertrophy was assessed through quadriceps femoris cross-sectional area (CSA) measured via MRI.


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Results

  • Strength Gains: Both RTEV and RTUV conditions showed significant increases in 1RM (p < 0.001), but no significant differences were found between the frequencies (p = 0.454).

  • Hypertrophy Gains: Similarly, CSA increased significantly in both conditions (p < 0.001), with no significant differences between the training frequencies (p = 0.310).

  • Effect Sizes: In the RTUV condition, higher effect sizes were noted for adaptations in both strength (0.51) and CSA (0.63), indicating that while frequency did not affect outcomes significantly, unequalised volume may enhance adaptations.

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