If you lift the same total amount of weight each week, it doesn’t matter if you spread it out over 5 days or do it all in 1–2 days — you’ll get the same strength and muscle gains.

60

Pro

0

Against

Evidence from Studies

Supporting (1)

60

Community contributions welcome

60

High-frequency resistance training is not more effective than low-frequency resistance training in increasing muscle mass and strength in well-trained men.

Randomized Controlled Trial

Human

2019 Jul

Two groups of experienced lifters trained the same total amount each week, but one trained all muscles in one session and the other spread them out — and both got equally strong and gained the same amount of muscle. So, how often you train per week doesn’t matter if you do the same total work.

Contradicting (0)

0

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No contradicting evidence found

Gold Standard Evidence Needed

According to GRADE and EBM methodology, here is what ideal scientific evidence would look like to definitively prove or disprove this specific claim, ordered from strongest to weakest evidence.

Source Study

High-frequency resistance training is not more effective than low-frequency resistance training in increasing muscle mass and strength in well-trained men.

Score: 60

DOI: 10.1519/JSC.0000000000002559

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