INDIVIDUAL MUSCLE HYPERTROPHY AND STRENGTH RESPONSES TO HIGH VS. LOW RESISTANCE TRAINING FREQUENCIES
In this paper, published this month, 20 subjects had one leg randomly assigned to High-Frequency training (5 x per week) and the other to Low-Frequency (2-3 x per week). Muscle cross-sectional area and 1 repetition maximum were assessed at baseline and after 8 weeks of training.
Some individuals showed greater muscle mass and strength gains after High-Frequency (31.6 and 26.3% of individuals, respectively), others had greater gains with Low-Frequency (36.8 and 15.8% of individuals, respectively), and even others showed similar responses between High-Frequency and Low-Frequency
The authors concluded that individual manipulation of resistance-training frequency can improve the intra-subject responsiveness to training, but the effect is limited to each individual’s capacity to respond to resistance training.
Please read and provide your own conclusions: