Effect of different training frequencies on maximal strength performance and muscle hypertrophy in trained individuals-a within-subject design

PLoS One. 2022 Oct 13;17(10):e0276154. doi: 10.1371/journal.pone.0276154. eCollection 2022.


Several studies comparing resistance training (RT) frequencies may have been affected by the large between-subject variability. This study aimed to compare the changes in lower limbs maximal dynamic strength (1RM) and quadriceps femoris cross-sectional area (CSA) after a RT with different weekly frequencies in strength-trained individuals using a within-subject design. Twenty-four men participated in a 9-week RT program, being randomly divided into two conditions: resistance training with equalized total training volume (RTEV) and with unequalized total training volume (RTUV). The RT protocol used the unilateral leg press 45° exercise and each subject's lower limb executed one of the proposed frequencies (one and three times/week). All conditions effectively increased 1RM and CSA (p<0.001); however, no significant differences were observed in the values of 1RM (p = 0.454) and CSA (p = 0.310) between the RT frequencies in the RTEV and RTUV conditions. Therefore, RT performed three times a week showed similar increases in 1RM and CSA to the program performed once a week, regardless of training volume equalization. Nevertheless, when the higher RT frequency allowed the application of a greater TTV (i.e., RTUV), higher effect size (ES) values (0.51 and 0.63, 1RM and CSA, respectively) were observed for the adaptations.

Publication types

  • Randomized Controlled Trial

MeSH terms

  • Humans
  • Hypertrophy
  • Male
  • Muscle Strength* / physiology
  • Muscle, Skeletal / physiology
  • Quadriceps Muscle / physiology
  • Resistance Training* / methods
  • Weight Lifting

Grants and funding

The author(s) received no specific funding for this work.