30 Seconds SummaryNew study review: training 2x per week is better than 4x?
- New research compares training frequencies of 2x and 4x per week in trained males, focusing on body composition and performance.
- The study involved 18 men divided into two groups: one trained 4 days a week (high frequency), and the other trained 2 days a week (low frequency), both with equal total weekly volume.
- Results showed increases in fat-free mass and muscle thickness in both groups, but only the low frequency group showed enhanced arm circumference, increased elbow flexors thickness, and decreased fat mass.
- No significant differences were found between the two groups for muscle growth or performance increases, despite minor trends favoring the low frequency group in some aspects.
- The study suggests that novices might benefit more from lower training frequencies (1-2 times per week per muscle group) compared to higher frequencies (2-4 times per week).
- Authors caution applying these results broadly due to the small sample size (9 participants per group) and short duration (6 weeks).
- This study contributes to ongoing debates about optimal training frequencies for muscle growth and fat loss in various training-level individuals.
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Menno Henselmans
