FitProven
Evidence Breakdown
Based on 3 studies
Evidence map
For & against, at a glance
Meta-Analysis
Pro
Schoenfeld BJ et al. · 2016Sports MedicineMeta-analysis of 10 studies comparing the effects of training frequency on muscular hypertrophy. Training each muscle group at least twice per week produced significantly greater hypertrophic outcomes than once per week when volume was equated. The effect size difference favored higher frequencies (ES = 0.323 vs 0.190).
0.92
Meta-analysis of 10 studies comparing the effects of training frequency on muscular hypertrophy. Training each muscle group at least twice per week produced significantly greater hypertrophic outcomes than once per week when volume was equated. The effect size difference favored higher frequencies (ES = 0.323 vs 0.190).
Design Meta-Analysis (1.0) × quality 0.92 = impact 0.92
View sourceSystematic Review
Pro
Grgic J et al. · 2018Journal of Sports SciencesSystematic review of 25 studies examining the effect of resistance training frequency on measures of muscle hypertrophy. When volume was equated, training 2-3 times per week was more effective than once per week for hypertrophy. However, the differences between 2 and 3+ times per week were less clear, with insufficient evidence to conclude that 3+ offers additional benefits over twice weekly.
0.77
Systematic review of 25 studies examining the effect of resistance training frequency on measures of muscle hypertrophy. When volume was equated, training 2-3 times per week was more effective than once per week for hypertrophy. However, the differences between 2 and 3+ times per week were less clear, with insufficient evidence to conclude that 3+ offers additional benefits over twice weekly.
Design Systematic Review (0.9) × quality 0.85 = impact 0.77
View sourceRCT
Neutral
Zaroni RS et al. · 2019Journal of Strength and Conditioning Research8-week RCT comparing a split routine (once per week per muscle) versus a full body routine (five times per week per muscle) with equated volume. Both groups showed significant increases in muscle thickness with no statistically significant between-group differences. This suggests that when volume is truly equated, frequency may matter less than previously thought.
0.60
8-week RCT comparing a split routine (once per week per muscle) versus a full body routine (five times per week per muscle) with equated volume. Both groups showed significant increases in muscle thickness with no statistically significant between-group differences. This suggests that when volume is truly equated, frequency may matter less than previously thought.
Design RCT (0.8) × quality 0.75 = impact 0.60
View sourceMeta-Analysis
Pro
Schoenfeld BJ et al. · 2016Sports MedicineMeta-analysis of 10 studies comparing the effects of training frequency on muscular hypertrophy. Training each muscle group at least twice per week produced significantly greater hypertrophic outcomes than once per week when volume was equated. The effect size difference favored higher frequencies (ES = 0.323 vs 0.190).
0.92
Meta-analysis of 10 studies comparing the effects of training frequency on muscular hypertrophy. Training each muscle group at least twice per week produced significantly greater hypertrophic outcomes than once per week when volume was equated. The effect size difference favored higher frequencies (ES = 0.323 vs 0.190).
Design Meta-Analysis (1.0) × quality 0.92 = impact 0.92
View sourceSystematic Review
Pro
Grgic J et al. · 2018Journal of Sports SciencesSystematic review of 25 studies examining the effect of resistance training frequency on measures of muscle hypertrophy. When volume was equated, training 2-3 times per week was more effective than once per week for hypertrophy. However, the differences between 2 and 3+ times per week were less clear, with insufficient evidence to conclude that 3+ offers additional benefits over twice weekly.
0.77
Systematic review of 25 studies examining the effect of resistance training frequency on measures of muscle hypertrophy. When volume was equated, training 2-3 times per week was more effective than once per week for hypertrophy. However, the differences between 2 and 3+ times per week were less clear, with insufficient evidence to conclude that 3+ offers additional benefits over twice weekly.
Design Systematic Review (0.9) × quality 0.85 = impact 0.77
View sourceRCT
Neutral
Zaroni RS et al. · 2019Journal of Strength and Conditioning Research8-week RCT comparing a split routine (once per week per muscle) versus a full body routine (five times per week per muscle) with equated volume. Both groups showed significant increases in muscle thickness with no statistically significant between-group differences. This suggests that when volume is truly equated, frequency may matter less than previously thought.
0.60
8-week RCT comparing a split routine (once per week per muscle) versus a full body routine (five times per week per muscle) with equated volume. Both groups showed significant increases in muscle thickness with no statistically significant between-group differences. This suggests that when volume is truly equated, frequency may matter less than previously thought.
Design RCT (0.8) × quality 0.75 = impact 0.60
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Evidence
PRO (2)
PRO Meta-Analysis 0.92 Schoenfeld BJ, Ogborn D et al. (2016)
Meta-analysis of 10 studies comparing the effects of training frequency on muscular hypertrophy. Training each muscle group at least twice per week produced significantly greater hypertrophic outcomes than once per week when volume was equated. The effect size difference favored higher frequencies (ES = 0.323 vs 0.190).
Sports Medicine
PRO Systematic Review 0.85 Grgic J, Schoenfeld BJ et al. (2018)
Systematic review of 25 studies examining the effect of resistance training frequency on measures of muscle hypertrophy. When volume was equated, training 2-3 times per week was more effective than once per week for hypertrophy. However, the differences between 2 and 3+ times per week were less clear, with insufficient evidence to conclude that 3+ offers additional benefits over twice weekly.
Journal of Sports Sciences
NEUTRAL (1)
NEUTRAL RCT 0.75 Zaroni RS, Brigatto FA et al. (2019)
8-week RCT comparing a split routine (once per week per muscle) versus a full body routine (five times per week per muscle) with equated volume. Both groups showed significant increases in muscle thickness with no statistically significant between-group differences. This suggests that when volume is truly equated, frequency may matter less than previously thought.
Journal of Strength and Conditioning Research