Training frequency - how important is it?

Numerous studies have shown that the training volume, i.e. the total weight moved per training session, is essential for building muscle. The only rule here is to focus on intensities higher than 60% of maximum strength (which corresponds to a maximum of approx. 20 repetitions) in order to provide a sufficiently strong stimulus.

In addition to the training volume, the training frequency per week is also often cited as an important parameter for muscle hypertrophy.

A study from 2021 investigated how important frequency really is. It controlled the effects of progressive training frequency on muscle building and muscle strength in untrained adults:

Group 1: Training frequency increasing from once a week to a training frequency of five times a week (per muscle)

Group 2: Training frequency once a week (per muscle)

Important: both groups trained with the same volume per week, regardless of the frequency

The sample consisted of untrained men who were divided into 2 groups: High frequency group (9 subjects) and low frequency group (9 subjects). During the intervention, all subjects performed 7 resistance exercises: Bench press, unilateral leg extension, rowing, leg curl, calf raise, unilateral shoulder abduction and the abdominal press.

Both groups performed 8-12 repetitions for each exercise (70-80% of 1RM), with 90-120 seconds rest between sets and exercises.

The exact program was as follows:

High-frequency group training plan:

Week 1: 2 days: 7 exercises with two sets each (2×14= 28 sets)

Week 2: 3 days: 7 exercises of two sets each (3×14= 42 sets)

Week 3: 4 days: 7 exercises of two sets each (4×14= 56 sets)

Week 4-8: 5 days: 7 exercises of two sets each (5×14= 70 sets)

Training plan low frequency group:

Week 1: Day 1: 4 exercises with 4 sets each; Day 2: 3 exercises with 4 sets each (16+12= 28 sets)

Week 2: Day 1: 3 exercises of 6 sets each; Day 2+3: 2 exercises of 6 sets each (18+12+12= 42 sets)

Week 3: Day 1: 1 exercise with 8 sets; Day 2+3+4: 2 exercises with 8 sets each (8+16+16+16= 56 sets)

Week 4-8: Day 1+3+5: 1 exercise of 10 sets each; Day 2+4: 2 exercises of 10 sets each (10+10+10+20+20=70 sets)

The results:

After 8 weeks of training, muscle mass and muscle strength in the bench press and leg extension increased significantly, but without significant differences between the groups.

Muscle mass:

High frequency group: +1kg muscle mass

Low frequency group: +1.5kg muscle mass

Knee extension on the right:

High frequency group: +21.2kg

Low frequency group: +19.7kg

Bench press:

High frequency group: +7.1kg

Low frequency group: +4.5kg

It can be concluded from the results that both training methods lead to equivalent results (increase in muscle mass and muscle strength) in untrained men.

This allows for greater variety in training planning, as you can "play" with training frequency and volume without compromising the increase in muscle strength and mass.

This means that bottlenecks in time and, for example, the intensity of a training session can be easily adjusted in everyday life, depending on the requirements/objectives, so that the training effect still occurs.