Grade B
Rct
Resistance Training Frequency: 2 vs 3 vs 4 Days Per Week
Randomized trial comparing muscle hypertrophy and strength outcomes across different weekly resistance training frequencies.
Published 2023
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[STUDY DETAILS]
- Study Type
- Rct
- Quality Grade
- B
- Publication Year
- 2023
- Category
- Exercise & Training
Summary
12-week RCT (n=96) compared equated-volume programs at 2, 3, and 4 days/week. Hypertrophy similar across groups when volume matched; 3-4x showed slight strength advantages.
Key Findings
1. Hypertrophy similar when volume equated
2. 3-4x/week slight edge for strength (+8%)
3. Higher frequency allows better skill acquisition
4. 2x/week sufficient for most goals