30 Seconds SummaryHow many times per week should a muscle be trained to maximize muscle hypertrophy? New meta-analysis review
- Training frequency does not affect muscle growth when total work is consistent among groups; higher frequencies contribute to muscle hypertrophy when total work is not equated.
- Muscle growth benefits from higher mechanical tension and longer duration under tension, achievable through increased training volume.
- Splits in workout days can lead to significantly higher total work output due to reduced fatigue compared to full workout sessions on a single day.
- Higher training frequency tends to increase total training volume, which in real-world settings challenges the conditions of studies claiming 'work-equated' conditions.
- Meta-analysis results show higher frequencies could lead to more muscle growth in uncontrolled real-life scenarios due to increased volume from more frequent training.
- Concerns over study inclusion criteria and definitions of training volume in meta-analyses call for more refined and direct comparisons of training frequencies.
- Discussion on effect sizes used in muscle growth studies highlights the need for practical measurements like percentage muscle growth rather than abstract statistics.
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Menno Henselmans
