How Many Times a Week Should a Muscle be Trained to Maximise Muscle Hypertrophy?

Schoenfeld, Grgic, & Krieger (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. http://www.tandfonline.com/loi/rjsp20

When planning strength training for track and field athletes, understanding the impact of training frequency on muscle growth is crucial. A systematic review and meta-analysis examined 25 studies to determine how different weekly training frequencies affect muscle hypertrophy (growth). The key finding is that when the total training volume is the same, the frequency of training (whether it's higher or lower) does not significantly impact muscle growth. This holds true for various muscle groups, including both the upper and lower body, and for athletes who are already resistance-trained.

However, it's important to note that individual responses to training frequency can vary significantly. Some athletes may experience better muscle growth with higher training frequencies and volumes, while others might respond better to lower frequencies (Damas et al., 2018). Thus, coaches should consider individualizing training protocols to optimize hypertrophic responses for each athlete. This individualized approach ensures that each athlete's unique response to different training frequencies is taken into account, leading to more effective strength training programs.

Overall, if the total training volume is consistent, coaches can flexibly schedule strength sessions based on the athlete's preferences and needs without compromising muscle growth outcomes.