The Claim
In resistance-trained athletes, training with accentuated eccentric loading squats at frequencies of one, two, or three times per week, with matched weekly volume, results in similar improvements in strength, power, and hypertrophy, with a small, statistically significant but clinically irrelevant advantage in concentric strength for three sessions per week.
What the research says
Supports is higher
Support is ahead, but a single strong opposing study can change this.
These are independent scores, not a percentage. Higher-grade studies count more, so a single strong opposing study can outweigh several weaker ones.
For athletes who regularly lift weights, performing accentuated eccentric squats once, twice, or three times per week with the same total weekly workload leads to nearly identical gains in strength, power, and muscle size, with only a minor and practically unimportant difference in concentric strength favoring three sessions per week.
See the scientific wording
In resistance-trained athletes, training frequency of one, two, or three times per week with matched weekly volume of accentuated eccentric loading squats produces similar improvements in strength, power, and hypertrophy, with only a small, statistically significant but likely clinically irrelevant advantage in concentric strength for three sessions per week.
When the total amount of heavy squatting with slow lowering is the same each week, the body builds muscle and gets stronger at the same rate no matter if the workouts are spread out over one, two, or three days. The muscles stop responding to more frequent sessions because they have already reached their maximum capacity to repair and grow from the stress, and the nervous system has already learned how to use the muscles as effectively as it can.
What the research says
1 studyFor athletes doing heavy squats with a slow lowering phase, training once, twice, or three times a week led to almost the same gains in strength and muscle size — the only tiny difference was a barely noticeable boost in lifting power when training three times a week.
Score breakdown, mechanism chain, raw evidence, ideal studies needed & 1 supporting studies
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.