ย ๐ˆ๐ฌ ๐ญ๐ก๐ž๐ซ๐ž ๐š๐ง ๐จ๐ฉ๐ญ๐ข๐ฆ๐š๐ฅ ๐“๐ซ๐š๐ข๐ง๐ข๐ง๐  ๐…๐ซ๐ž๐ช๐ฎ๐ž๐ง๐œ๐ฒ ๐Ÿ๐จ๐ซ ๐ก๐ฒ๐ฉ๐ž๐ซ๐ญ๐ซ๐จ๐ฉ๐ก๐ฒ?

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A number of resistance training program variables can be manipulated to maximize our potential for building muscle!
For example, increasing the number of sets, reps, weight lifted, or intensity etc โฃ
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One variable of primary interest when it comes to building muscle is training frequency. โฃ
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๐…๐ซ๐ž๐ช๐ฎ๐ž๐ง๐œ๐ฒ ๐ซ๐ž๐Ÿ๐ž๐ซ๐ฌ ๐ญ๐จ ๐ž๐ข๐ญ๐ก๐ž๐ซโฃ
1.) the number of resistance training sessions performed in a given period of timeโฃ
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2.) the number of times a specific muscle group is trained over a given period of time.โฃ
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Todayโ€™s post provides you some of the most up to date information we have on this topic. โฃ
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I refer specifically to a systematic review and meta-analysis by Schoenfeldย et al. 2016, whose study aim was to determine the effects of training frequency and hypertrophy outcomes. โฃ
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๐—ช๐ก๐š๐ญ ๐š๐›๐จ๐ฎ๐ญ ๐จ๐ฉ๐ญ๐ข๐ฆ๐š๐ฅ ๐ซ๐ž๐ฌ๐ข๐ฌ๐ญ๐š๐ง๐œ๐ž ๐ญ๐ซ๐š๐ข๐ง๐ข๐ง๐  ๐Ÿ๐ซ๐ž๐ช๐ฎ๐ž๐ง๐œ๐ฒ & ๐ฌ๐ญ๐ซ๐ž๐ง๐ ๐ญ๐ก?โฃ
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A recent systematic review & meta analysis by Grgicย et al. 2018 found some slightly different results
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๐“๐จ ๐ฌ๐ฎ๐ฆ๐ฆ๐š๐ซ๐ข๐ณ๐ž ๐›๐จ๐ญ๐ก ๐š๐ฎ๐ญ๐ก๐จ๐ซ๐ฌ ๐œ๐จ๐ง๐œ๐ฅ๐ฎ๐ฌ๐ข๐จ๐ง๐ฌโฃ
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When comparing studies that investigated training muscle groups between 1 to 3 days per week on a volume-equated basis, the evidence indicates that frequencies of training twice a week promote superior muscle building outcomes compared to a resistance training frequencies of only once a week.
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They also infer that major muscle groups should be trained at least twice a week to maximize muscle growth, but it remains to be determined if training a muscle group three times per week is superior to twice per week. โฃ
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The paper by Grgicย et al. 2018 concluded by saying โ€˜it still remains unclear whether resistance training frequency on its own has any significant effects on muscular strengthโ€™. โฃ
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They found that these effects seem to be primarily driven by ๐ญ๐ซ๐š๐ข๐ง๐ข๐ง๐  ๐ฏ๐จ๐ฅ๐ฎ๐ฆ๐ž, as when training volume was equated, there was no significant effect of resistance training frequency on muscular strength. โฃ
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