Scientific recommendations for strength and hypertrophy training from 150+ studies (part 1 of 3) – SCI-FIT

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"Training a muscle group twice per week seems to be better than once a week for hypertrophy. In terms of strength, the picture is more unclear. There are many ways to become stronger, and there doesn’t seem to be big differences if you do a certain amount of volume, but you spread it over more days. This is called volume matching. On the other hand, more training days allow you to do more volume. According to volume-unmatched research, training a muscle group 2-3 times per week is superior to once a week for strength development (given that higher frequency = more volume)."

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