The recent systematic review and meta-analysis in the Journal of Sports Sciences have debunked the myth that a specific training frequency is essential for muscle growth. The study found that as long as the total training volume remains constant, the frequency of workouts has little impact on muscle hypertrophy. This means that you can achieve similar results if you prefer to train each muscle group once a week with high volume or spread your workouts across multiple sessions. The key is to ensure you're consistently hitting your target training volume. Moreover, the study found no significant differences in muscle growth between training frequencies for resistance-trained individuals, upper body vs. lower body training, or even between trained and untrained individuals. This provides flexibility in program design and suggests that individual preferences and adherence to a training routine are crucial factors for long-term success.

Key Points

• Training Frequency and Muscle Growth: The study found that training frequency, when volume is equated, has minimal impact on muscle growth.

• Total Volume Matters: The total amount of work performed (volume) is more important than how often you train.

• Individual Variation: While the average results show no significant difference, individual responses can vary.

• Personal Preference and Adherence: Choose a training frequency that fits your lifestyle and preferences to ensure long-term adherence.

• Consider Future Research: While this study provides valuable insights, more research is needed in areas like long-term effects, advanced lifters, nutrition interaction, and recovery capabilities.

Training Frequency and Muscle Growth: Optimizing Your Workout Routine

For years, fitness enthusiasts and bodybuilders have debated the optimal training frequency for muscle growth. Should you hit each muscle group once a week with high volume, or spread your workouts across multiple sessions? The answer to this question has significant implications for how we structure our workout routines and allocate our time in the gym.

A recent systematic review and meta-analysis have shed new light on this age-old question, challenging some long-held beliefs about training frequency and muscle hypertrophy. In this blog post, we'll dive deep into the findings of this comprehensive study and explore what it means for your training regimen.

The Study: A Closer Look

The research in question was a systematic review and meta-analysis that examined the effects of weekly training frequency on hypertrophic adaptations. Let's break down the key aspects of this study:

1. Methodology:

• The researchers conducted a systematic search across three major databases: PubMed/MEDLINE, Scopus, and SPORTDiscus.

• After rigorous screening, 25 studies met the inclusion criteria and were analyzed.

2. Primary Objective:

The main goal was to investigate how different weekly training frequencies impact muscle growth when other variables, particularly training volume, are controlled.

3. Key Findings:

• No significant difference was found between higher and lower training frequencies when volume was equated.

• This lack of significant difference held true across various categories:

  When using direct measures of muscle growth

  In resistance-trained individuals

  When analyzing upper body and lower body training separately

4. Additional Analysis:

• A meta-regression of studies that didn't equate volume showed a slight advantage for higher frequencies.

• However, the difference in effect between training 1 day per week versus 3+ days per week was modest.

Understanding Training Frequency and Volume

Before we delve deeper into the implications of these findings, it's crucial to understand two key concepts: training frequency and training volume.

• Training Frequency: This refers to how often you train a specific muscle group or perform a particular exercise within a given timeframe, usually a week. For example, a frequency of 3 times per week means you're working the same muscle group in three separate sessions over the course of a week.

• Training Volume: This is typically defined as the total amount of work performed, often calculated as the number of sets multiplied by the number of repetitions. For instance, 3 sets of 10 repetitions would equal a volume of 30 repetitions.

The Relationship Between Frequency and Volume

Traditionally, many bodybuilding programs advocated for a low-frequency, high-volume approach – hitting each muscle group hard once a week. The rationale was that this allowed for maximum recovery between sessions. However, this new research suggests that as long as the total volume is the same, spreading that volume across more frequent sessions doesn't necessarily lead to better results.

Unpacking the Results

• Volume-Equated Studies:

  The most striking finding from this meta-analysis is that when total training volume is kept constant, the frequency of training doesn't significantly impact muscle growth. This challenges the notion that there's a "magic" frequency for optimal gains.

  Practical Implication: You have flexibility in how you structure your workout week. If you prefer longer, less frequent workouts, you can potentially achieve similar results to someone who prefers shorter, more frequent sessions – as long as you're completing the same total volume.

• Trained vs. Untrained Individuals:

  The study found no significant differences in hypertrophic responses between frequencies for resistance-trained individuals. This is particularly interesting because it suggests that even as you become more advanced, you don't necessarily need to increase training frequency to continue making gains.

  Practical Implication: Whether you're a novice or an experienced lifter, you can choose a frequency that fits your schedule and preferences without worrying that you're compromising your results.

• Upper Body vs. Lower Body:

  The analysis showed no meaningful differences in frequency effects between upper and lower body training. This is noteworthy because there's often speculation that larger muscle groups (like those in the lower body) might benefit from different training frequencies compared to smaller muscle groups.

  Practical Implication: You can potentially use similar frequency strategies for both your upper and lower body workouts, simplifying your overall program design.

• Non-Volume-Equated Studies:

  When looking at studies where volume wasn't equated, there was a slight advantage to higher frequency training. However, the difference between training 1 day per week versus 3+ days was described as "modest."

  Practical Implication: If you're not carefully tracking your volume, increasing your training frequency might lead to a small boost in results—possibly due to an inadvertent increase in total volume.

The Importance of Volume

This study underscores the critical role that training volume plays in muscle hypertrophy. It suggests that total volume might be more important than how that volume is distributed throughout the week.

Why might this be the case? Here are a few potential explanations:

• Cumulative Stress: Muscle growth is primarily driven by the total amount of tension and metabolic stress placed on the muscle over time. As long as you're achieving sufficient volume, the frequency of that stress may be less critical.

• Recovery and Supercompensation: While it was once thought that muscles needed a full week to recover and grow, we now understand that the process of muscle protein synthesis (the driving force behind muscle growth) peaks much sooner – often within 24-48 hours post-exercise.

• Skill Practice: More frequent training might improve exercise technique and neuromuscular efficiency, potentially allowing for better quality volume over time.

Practical Applications: Designing Your Training Program

Given these findings, how should you approach your training program? Here are some guidelines to consider:

• Focus on Volume: Ensure you're hitting appropriate volume targets for each muscle group. This might mean increasing the number of sets you perform if you're currently under-training.

• Choose Your Frequency: Select a training frequency that fits your lifestyle and preferences. Whether you prefer full-body workouts three times a week or a body-part split routine, you can make it work.

• Listen to Your Body: Pay attention to recovery. If you find that high-frequency training leaves you constantly sore or fatigued, it might be worth reducing frequency and increasing per-session volume.

• Progressive Overload: Regardless of frequency, focus on progressively increasing your training volume over time. This could mean adding reps, sets, or weight.

• Periodization: Consider varying your frequency as part of a periodized program. This can help prevent staleness and potentially offer psychological benefits.

• Individual Response: Remember that while the average results show no significant difference, individual responses can vary. Some people might find they respond better to higher or lower frequencies.

Sample Training Splits

To illustrate how different frequencies might look in practice, here are three sample training splits, all designed to hit each muscle group twice per week:

1. Full Body Split (3 days per week):

• Monday: Full Body Workout A

• Wednesday: Full Body Workout B

• Friday: Full Body Workout A

2. Upper/Lower Split (4 days per week):

• Monday: Upper Body

• Tuesday: Lower Body

• Thursday: Upper Body

• Friday: Lower Body

3. Push/Pull/Legs Split (6 days per week):

• Monday: Push

• Tuesday: Pull

• Wednesday: Legs

• Thursday: Push

• Friday: Pull

• Saturday: Legs

• Sunday: Rest

Each of these splits can be effective, provided the total volume for each muscle group is appropriate. The choice largely comes down to personal preference and schedule.

Addressing Common Concerns

Despite the evidence presented in this meta-analysis, some people might still have reservations about adopting a different training frequency. Let's address some common concerns:

• "Won't training a muscle group more than once a week interfere with recovery?"

  Answer: Not necessarily. As mentioned earlier, muscle protein synthesis typically peaks within 24-48 hours post-exercise. By the time you train that muscle group again later in the week, it's likely recovered and ready for more stimulation.

• "I feel sorer when I train each muscle group once a week with high volume. Doesn't that mean it's more effective?"

  Answer: Soreness, or Delayed Onset Muscle Soreness (DOMS), is not a reliable indicator of muscle growth or workout effectiveness. It's more closely related to novel stimuli or excessive volume in a single session.

• "I've always made good gains with a once-per-week frequency. Should I change?"

  Answer: If your current approach is working well for you, there's no need to change it dramatically. However, you might experiment with spreading your volume across two sessions per week to see if it offers any benefits in terms of workout quality or recovery.

• "Won't increasing frequency mean spending more time in the gym?"

  Answer: Not necessarily. Remember, we're talking about redistributing volume, not necessarily increasing it. You might find that more frequent, shorter sessions are actually more time-efficient.

The Role of Personal Preference and Adherence

One of the most important takeaways from this research is the role that personal preference can play in program design. Since the frequency doesn't significantly impact results when volume is equated, you have the freedom to choose a training split that you enjoy and can consistently adhere to.

Adherence is a crucial factor in long-term success. A program that fits well with your schedule and preferences is one you're more likely to stick with over time. Consistency, after all, is key to seeing results in any fitness endeavor.

Limitations and Future Research

While this meta-analysis provides valuable insights, it's important to acknowledge its limitations and areas for future research:

• Long-term Effects: Most studies on training frequency are relatively short-term (typically 8-12 weeks). More research is needed on the long-term effects of different training frequencies.

• Advanced Lifters: There's still a need for more studies specifically on very advanced lifters, who might respond differently to training variables.

• Nutrition Interaction: Future studies could explore how nutritional factors interact with training frequency to influence hypertrophy.

• Recovery Capabilities: Research into how individual recovery capabilities might influence optimal training frequency could provide more personalized recommendations.

Conclusion

The findings of this comprehensive meta-analysis challenge the notion that there's a single "best" training frequency for muscle growth. Instead, they highlight the importance of total training volume and offer lifters more flexibility in how they structure their workout routines.

Key takeaways:

• When volume is equated, training frequency doesn't significantly impact muscle hypertrophy.

• Total training volume appears to be more important than how that volume is distributed throughout the week.

• Personal preference and adherence should play a significant role in choosing a training frequency.

• Both trained and untrained individuals, as well as upper and lower body training, show similar responses to different frequencies.

As you design your training program, focus on achieving appropriate volume for each muscle group, progressive overload, and consistency. Choose a training frequency that aligns with your schedule, preferences, and recovery capabilities. Remember, the best program is one that you can stick to consistently over time.

Fitness science continues to evolve, and staying informed about the latest research can help you make evidence-based decisions about your training. However, don't forget the importance of listening to your body and being willing to experiment to find what works best for you.

Whether you prefer to crush each muscle group once a week or spread your training across multiple sessions, you now have the flexibility to design a program that fits your life without compromising your results. Happy lifting!

Faqs

1. Is it better to train a muscle group once a week with high volume or multiple times per week with lower volume?

While traditional bodybuilding programs often advocate for a once-per-week, high-volume approach, the recent meta-analysis suggests that both strategies can be effective as long as the total training volume is similar. The key is to ensure you're consistently hitting your target volume.

2. Can I switch between different training frequencies without affecting my results?

Yes, you can. The study shows that as long as you maintain the same total training volume, you have flexibility in how you structure your workout week. You can experiment with different frequencies to find what works best for you.

3. Does training frequency matter more for beginners or advanced lifters?

The study found no significant differences in hypertrophic responses between frequencies for resistance-trained individuals. This suggests that even as you become more advanced, you don't necessarily need to increase training frequency to continue making gains.

4. How often should I train each muscle group to maximize muscle growth?

There is no one-size-fits-all answer. The optimal frequency depends on individual factors such as training volume, recovery capabilities, and personal preferences. Experiment with different frequencies to see what works best for you.

5. Is it possible to overtrain by training a muscle group too frequently?

Yes, it is possible to overtrain. If you're constantly feeling sore, fatigued, or not seeing progress, it might be a sign that you're overtraining. Consider reducing your training frequency or increasing your rest days.

6. Can I use a mixed frequency approach, where I train some muscle groups more frequently than others?

Yes, you can use a mixed frequency approach. For example, you might train larger muscle groups like legs twice per week while training smaller muscle groups like biceps once per week.

7. Should I adjust my training frequency as I progress in my fitness journey?

You might consider adjusting your training frequency as you progress. For example, as you become more advanced, you might benefit from increasing your frequency slightly to continue challenging your muscles. However, the primary focus should always be on progressive overload, which means gradually increasing your training volume over time.

8. Does training frequency impact muscle quality or size?

While the study focused on muscle hypertrophy (size), there is no evidence to suggest that training frequency significantly impacts muscle quality. Both high-frequency and low-frequency training can lead to increases in muscle size and strength.

9. Are there any specific exercises or training styles that benefit from higher or lower frequencies?

There is no definitive research to suggest that certain exercises or training styles benefit from higher or lower frequencies. However, individual responses can vary, so it's worth experimenting to see what works best for you.

10. How can I determine the optimal training frequency for myself?

The best way to determine the optimal training frequency for yourself is to experiment and listen to your body. Pay attention to how you feel after your workouts, how quickly you recover, and whether you're making progress. If you're feeling constantly sore, fatigued, or not seeing results, you might need to adjust your training frequency.

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Journal Reference

1.Morton, R. W., Colenso-Semple, L., & Phillips, S. M. (2019). Training for strength and hypertrophy: An evidence-based approach. Current Opinion in Physiology, 10, 90-95. https://doi.org/10.1016/j.cophys.2019.04.006

2.Schoenfeld, B. J., Grgic, J., & Krieger, J. (2019). 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. Journal of sports sciences, 37(11), 1286–1295. https://doi.org/10.1080/02640414.2018.1555906

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