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Across the Research

Issue 17 - March 2024

Research Review Summary

High-frequency resistance training improves maximal lower-limb strength more than low frequency

Key Takeaways:
  • Spreading an equal number of exercise sets and reps across multiple training days appears to result in better strength improvements vs performing all of the work on one day
  • Spreading an equal number of exercise sets and reps across multiple training days may or may not result in better hypertrophy vs performing all of the work on one day
  • Differences in hypertrophy outcomes for high vs low frequency training may be related to total load lifted over several weeks
  • More study is needed to determine the strength of these relationships, and basing frequency decisions off of personal factors currently appears to be the best choice