How much you lift in total each week matters more for results than whether you do it in 2 days or 5 days—unless you’re trying to get stronger, then frequency helps a bit.
Scientific Claim
In young, trained individuals, resistance training adaptations are more strongly predicted by total weekly volume than by how that volume is distributed across training sessions.
Original Statement
“The dose-response relationship between volume and hypertrophy appears to differ from that with strength, with the latter exhibiting more pronounced diminishing returns. The dose-response relationship between frequency and hypertrophy appears to differ from that with strength, as only the latter exhibits consistently identifiable effects.”
Evidence Quality Assessment
Claim Status
appropriately stated
Study Design Support
Design supports claim
Appropriate Language Strength
association
Can only show association/correlation
Assessment Explanation
The claim synthesizes multiple findings using associative language and does not overstate causation. It accurately reflects the differential associations observed.
Evidence from Studies
Supporting (1)
The Resistance Training Dose Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gains.