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 - PubMed (original) (raw)
Meta-Analysis
. 2019 Jun;37(11):1286-1295.
doi: 10.1080/02640414.2018.1555906. Epub 2018 Dec 17.
Affiliations
- PMID: 30558493
- DOI: 10.1080/02640414.2018.1555906
Meta-Analysis
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
Brad Jon Schoenfeld et al. J Sports Sci. 2019 Jun.
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.
Keywords: Exercise frequency; dose-response; hypertrophy; resistance training.
Similar articles
- Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis.
Schoenfeld BJ, Ogborn D, Krieger JW. Schoenfeld BJ, et al. Sports Med. 2016 Nov;46(11):1689-1697. doi: 10.1007/s40279-016-0543-8. Sports Med. 2016. PMID: 27102172 Review. - Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis.
Grgic J, Schoenfeld BJ, Davies TB, Lazinica B, Krieger JW, Pedisic Z. Grgic J, et al. Sports Med. 2018 May;48(5):1207-1220. doi: 10.1007/s40279-018-0872-x. Sports Med. 2018. PMID: 29470825 Review. - Effects of Periodization on Strength and Muscle Hypertrophy in Volume-Equated Resistance Training Programs: A Systematic Review and Meta-analysis.
Moesgaard L, Beck MM, Christiansen L, Aagaard P, Lundbye-Jensen J. Moesgaard L, et al. Sports Med. 2022 Jul;52(7):1647-1666. doi: 10.1007/s40279-021-01636-1. Epub 2022 Jan 19. Sports Med. 2022. PMID: 35044672 - Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men.
Schoenfeld BJ, Peterson MD, Ogborn D, Contreras B, Sonmez GT. Schoenfeld BJ, et al. J Strength Cond Res. 2015 Oct;29(10):2954-63. doi: 10.1519/JSC.0000000000000958. J Strength Cond Res. 2015. PMID: 25853914 - Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis.
Schoenfeld BJ, Ogborn D, Krieger JW. Schoenfeld BJ, et al. J Sports Sci. 2017 Jun;35(11):1073-1082. doi: 10.1080/02640414.2016.1210197. Epub 2016 Jul 19. J Sports Sci. 2017. PMID: 27433992 Review.
Cited by
- How do rest-pause and sarcoplasma stimulating training models affect metabolic and psychoaffective responses in bodybuilding athletes compared to traditional training?
Almeida GPL, João GA, Charro MA, de Jesus Santana W, da Silva CER, Bocalini DS, Caperuto ÉC, Figueira AJ. Almeida GPL, et al. Front Sports Act Living. 2024 Oct 29;6:1467762. doi: 10.3389/fspor.2024.1467762. eCollection 2024. Front Sports Act Living. 2024. PMID: 39534528 Free PMC article. - Chronic Effects of Static Stretching Exercises on Skeletal Muscle Hypertrophy in Healthy Individuals: A Systematic Review and Multilevel Meta-Analysis.
Arntz F, Markov A, Schoenfeld BJ, Behrens M, Behm DG, Prieske O, Negra Y, Chaabene H. Arntz F, et al. Sports Med Open. 2024 Sep 28;10(1):106. doi: 10.1186/s40798-024-00772-y. Sports Med Open. 2024. PMID: 39340744 Free PMC article. - Give it a rest: a systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy.
Singer A, Wolf M, Generoso L, Arias E, Delcastillo K, Echevarria E, Martinez A, Androulakis Korakakis P, Refalo MC, Swinton PA, Schoenfeld BJ. Singer A, et al. Front Sports Act Living. 2024 Aug 14;6:1429789. doi: 10.3389/fspor.2024.1429789. eCollection 2024. Front Sports Act Living. 2024. PMID: 39205815 Free PMC article. - Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions.
Robinson ZP, Pelland JC, Remmert JF, Refalo MC, Jukic I, Steele J, Zourdos MC. Robinson ZP, et al. Sports Med. 2024 Sep;54(9):2209-2231. doi: 10.1007/s40279-024-02069-2. Epub 2024 Jul 6. Sports Med. 2024. PMID: 38970765 - Responsiveness of functional performance and muscle strength, power, and size to resistance training: A systematic review.
Moda TEDR, Viana RB, Dias RKN, Penna EM, Coswig VS. Moda TEDR, et al. Sports Med Health Sci. 2023 Dec 22;6(2):111-122. doi: 10.1016/j.smhs.2023.12.003. eCollection 2024 Jun. Sports Med Health Sci. 2023. PMID: 38708326 Free PMC article. Review.