Frequency: The Overlooked Resistance Training Variable for Inducing Muscle Hypertrophy?

Abstract

The principle of progressive overload must be adhered to for individuals to continually increase muscle size with resistance training. While the majority of trained individuals adhere to this principle by increasing the number of sets performed per exercise session, this does not appear to be an effective method for increasing muscle size once a given threshold is surpassed. Opposite the numerous studies examining differences in training loads and sets of exercise performed, a few studies have assessed the importance of training frequency with respect to muscle growth, none of which have tested very high frequencies of training (e.g., 7 days a week). The lack of studies examining such frequencies may be related to the American College of Sports Medicine recommendation that trained individuals use split routines allowing at least 48 h of rest between exercises that stress the same muscle groups. Given the attenuated muscle protein synthetic response to resistance exercise present in trained individuals, it can be hypothesized that increasing the training frequency would allow for more frequent elevations in muscle protein synthesis and more time spent in a positive net protein balance. We hypothesize that increasing the training frequency, as opposed to the training load or sets performed, may be a more appropriate strategy for trained individuals to progress a resistance exercise program aimed at increasing muscle size.

Effects of Different Resistance Training Frequencies on Fat in Overweight/Obese Older Women

“…Training volume refers to the quantity of training and is affected by the number of sets, repetitions per set, number of exercises performed, and training frequency, i. e., the number of training sessions in a given time period, typically per week [33,41]. RT frequency has shown a dose-response relationship to muscular adaptations with higher frequencies showing greater adaptations [6,42,49]. Additionally, training volume has shown a dose-response effect on energy expenditure with greater volume sessions showing a higher energy expenditure when compared to lower volume sessions [15,17,27].…”

The Effect of Orally Dosed Levagen+™ (palmitoylethanolamide) on Exercise Recovery in Healthy Males—A Double-Blind, Randomized, Placebo-Controlled Study

“…Exercise-induced muscle damage can limit recovery from a previous bout of exercise. Successful recovery would enable an individual to return to training and competition quicker, and possibly allow for higher exercise intensity to be performed [4]. Increasing the intensity and volume of training sessions in a given period may allow for improved performance in subsequent competitions [4].…”

“…Successful recovery would enable an individual to return to training and competition quicker, and possibly allow for higher exercise intensity to be performed [4]. Increasing the intensity and volume of training sessions in a given period may allow for improved performance in subsequent competitions [4]. Non-steroidal anti-inflammatory drugs are commonly prescribed to alleviate the symptoms of exercise-induced muscle damage.…”

The Effectiveness of Frequency-Based Resistance Training Protocols on Muscular Performance and Hypertrophy in Trained Males: A Critically Appraised Topic

“…Resistance training (RT) is a common and well-accepted method for the development of muscular strength, power, and hypertrophy. Numerous studies have been undertaken to provide insight into the differences between the frequency of training, [1][2][3][4][5][6] number of muscle groups exercised, 7,8 training volume, [9][10][11][12][13][14] rest intervals, [15][16][17] and velocity of the weight being lifted, 18 although many of these studies have focused on the untrained or novice recreational athlete. 1,3,9,16 In the untrained or novice subject, RT can produce substantial gains in a short period of exposure to a training protocol.…”

“…Manipulation of training frequency has been proposed as an effective stimuli to provide adaptations beyond the initial training. 2,4,6,24 Training volume has also been suggested as an appropriate means of increasing muscular adaptations, such as hypertrophy. 10,12 What is unclear is whether manipulation of the training frequency or manipulation of the volume of exercises provides the most effective protocol for well-trained subjects.…”