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3 authors, including:
Brad J Schoenfeld
James Krieger
University of Florida
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Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and
Meta-Analysis
Article Sub-Title
Article CopyRight
Journal Name
Sports Medicine
Corresponding Author
Family Name
Schoenfeld
Particle
Given Name
Brad J.
Suffix
Division
Organization
Lehman College
Address
brad@workout911.com
ORCID
Author
Family Name
Ogborn
Particle
Given Name
Dan
Suffix
Division
Organization
McMaster University
Address
Email
ORCID
Author
Family Name
Krieger
Particle
Given Name
James W.
Suffix
Division
Organization
Weightology, LLC
Address
Email
ORCID
Received
Schedule
Revised
Accepted
Abstract
Background:
A number of resistance training (RT) program variables can be manipulated to maximize muscular
hypertrophy. One variable of primary interest in this regard is RT frequency. Frequency can refer to the
number of resistance training sessions performed in a given period of time, as well as to the number of
times a specific muscle group is trained over a given period of time.
Objective:
We conducted a systematic review and meta-analysis to determine the effects of resistance training
frequency on hypertrophic outcomes.
Methods:
Studies were deemed eligible for inclusion if they met the following criteria: (1) were an experimental trial
published in an English-language refereed journal; (2) directly compared different weekly resistance
training frequencies in traditional dynamic exercise using coupled concentric and eccentric actions; (3)
measured morphologic changes via biopsy, imaging, circumference, and/or densitometry; (4) had a
minimum duration of 4 weeks; and (5) used human participants without chronic disease or injury. A total
of ten studies were identified that investigated RT frequency in accordance with the criteria outlined.
Results:
Analysis using binary frequency as a predictor variable revealed a significant impact of training frequency
on hypertrophy effect size (P = 0.002), with higher frequency being associated with a greater effect size
than lower frequency (0.49 0.08 vs. 0.30 0.07, respectively). Statistical analyses of studies
investigating training session frequency when groups are matched for frequency of training per muscle
group could not be carried out and reliable estimates could not be generated due to inadequate sample size.
Conclusions:
When comparing studies that investigated training muscle groups between 1 to 3 days per week on a
volume-equated basis, the current body of evidence indicates that frequencies of training twice a week
promote superior hypertrophic outcomes to once a week. It can therefore be inferred that the major muscle
groups should be trained at least twice a week to maximize muscle growth; whether training a muscle
group three times per week is superior to a twice-per-week protocol remains to be determined.
Footnote Information
Sports Med
DOI 10.1007/s40279-016-0543-8
SYSTEMATIC REVIEW
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Abstract
Background A number of resistance training (RT) program variables can be manipulated to maximize muscular
hypertrophy. One variable of primary interest in this regard
is RT frequency. Frequency can refer to the number of
resistance training sessions performed in a given period of
time, as well as to the number of times a specic muscle
group is trained over a given period of time.
Objective We conducted a systematic review and metaanalysis to determine the effects of resistance training
frequency on hypertrophic outcomes.
Methods Studies were deemed eligible for inclusion if
they met the following criteria: (1) were an experimental
trial published in an English-language refereed journal; (2)
directly compared different weekly resistance training
frequencies in traditional dynamic exercise using coupled
concentric and eccentric actions; (3) measured morphologic changes via biopsy, imaging, circumference, and/or
densitometry; (4) had a minimum duration of 4 weeks; and
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The systematic literature search was conducted in accordance with the Preferred Reporting Items for Systematic
Reviews and Meta-Analyses (PRISMA) guidelines [18].
To carry out this review, English-language literature searches of the PubMed, SPORTDiscus, and CINAHL databases were conducted from all time points up until 22 June
2015. Combinations of the following keywords were used
as search terms: training frequency; split training;
total body training; workout frequency split routine; split weight training. After conducting the initial
search, the reference lists of articles retrieved were then
screened for any additional articles that had relevance to
the topic as described by Greenhalgh and Peacock [19].
A total of 486 studies were evaluated based on search
criteria. After scrutinizing reference lists of relevant
papers, ve additional studies were subsequently identied
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1 Introduction
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B. J. Schoenfeld et al.
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Idencaon
Screening
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Included
Studies included in
meta-analysis
(n = 11)
Addional arcles
excluded (n = 1)
Insucient data
CT
Studies included in
meta-analysis
(n = 10)
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Design
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30 young,
untrained
women
29 untrained,
middle-aged
men and
women
53 untrained
elderly
women
30 untrained
young men
30 untrained
elderly
women
25
recreationally
trained young
men and
women
Calder
et al. [10]
Candow
and Burke
[11]
Carneiro
et al. [12]
Gentil et al.
[13]
Lera Orsatti
et al. [14]
McLester
et al. [15]
CT
Random assignment to resistance training either 3 nonconsecutive days per week using a total-body protocol
performing three sets of eights exercises or 4 consecutive
days per week using an alternating split-body protocol
performing three sets of six upper body exercises or six sets
of three lower body exercises. All subjects performed 812
repetitions at 5080 % 1 RM
21 untrained,
middle-aged
women
Benton
et al. [9]
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39 untrained
young men
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Study
duration
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Arazi and
Asadi [8]
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BodPod
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Yes
No
Yes
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Skinfold
technique and
circumference
measurements
BIA
Ultrasound
DXA
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Yes
Yes
Yes
Volume
equated?
Author Proof
B. J. Schoenfeld et al.
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Meta-analyses were performed using robust variance metaregression for hierarchical data structures, with adjustments
for small samples [24, 25]. Separate meta-regressions were
performed for studies where weekly muscle group frequency varied, but weekly volume remained the same, and
where weekly muscle group frequency and volume were
the same, but weekly training session frequency varied.
Meta-regressions were performed on ESs and also percent
changes. Meta-regressions were performed with muscle
group frequency as a binary predictor (lower or higher),
and as a categorical predictor (1, 2, or 3 days per week).
Meta-regressions on training session frequency were performed only with session frequency as a binary predictor
(lower or higher). Due to the small number of studies in the
analyses, covariates such as training experience could not
be included in the statistical models, and thus interactions
with these variables could not be explored. All analyses
were performed using package robumeta in R version 3.1.3
(The R Foundation for Statistical Computing, Vienna,
Austria). Effects were considered signicant at P B 0.05,
and trends were declared at 0.05 \ P B 0.10. Data are
reported as x standard error of the means (SEM) and
95 % condence intervals (CIs).
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RM repetition maximum, DXA dual X-ray absorptiometry, BIA bioelectrical impedance analysis
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Random assignment to resistance train either 1 day per week
using a split-body routine versus 3 days per week using a
total-body routine. All subjects performed 812 repetitions
of seven different exercises for the entire body
19 young,
resistancetrained men
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Schoenfeld
et al. [17]
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Ribeiro
et al. [16]
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Study
duration
(weeks)
Design
Subjects
Study
Table 1 continued
Volume
equated?
Hypertrophy
measurement
Author Proof
Findings
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References
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