The general question among trainers and athletes is how many times a week they should train according to the strength training protocol design? This is particularly important when one wants to put on muscle mass and increase their strength. A scientific study over a course of twelve weeks was undertaken to assess this belief.
The test compared subjects during their resistance training, particularly weight training, who were randomly assigned to two different groups. The first group trained for one day per week of three sets to failure, and the second group trained for three days per week of one set to failure for each exercise, with exercises ranging between 3 -10 repetitions. However, the amount of weight used in the training for both groups was kept the same to maintain consistency. At the 6th week and the 12th week, an assessment was made of 1RMs (One-repetition maximum) the exercises of the upper-and lower-body. The muscle strength of the body, in particular, increased over the course of time, with both groups showing an increase in ability. The most increment in strength was observed in the three day group, and the one day group showed 62% of the three day group’s 1RM capacity.
This study, which included a number of test subjects, showed similar results in every single individual, and as a result, there was one conclusion – the frequency of your training is directly proportionate to your strength building, which means that if you train thrice in a week, the better your body’s ability to lift more weights and the faster your muscle growth. In fact, even if you are an experienced trainer and you train only one day a week, it is going to have a positive effect on your body and increase your strength. Now, if you work out three times a week, the result produced is almost 40% more.
Guess it’s time to hit the gym today!
McLester, John R. JR.; Bishop, E; Guilliams, M. E. Comparison of 1 Day and 3 Days Per Week of Equal-Volume Resistance Training in Experienced Subjects. Journal of Strength & Conditioning Research.