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Training Volume For Muscle Size & Strength Gains

You would think that training 5 times a week would produce superior results compared to training just 2 or 3 days a week, but a study published in the Journal of Strength and Conditioning Research doesn’t necessarily support that assumption. The findings demonstrate that what works for some weight room warriors might not work for others.

Twenty subjects exercised one leg 5 days a week and exercised the other 2 or 3 days each week. After 8 weeks of training, 31.6% of subjects showed greater gains in muscle mass with high-frequency training and 26.3% increased strength to a greater degree training 5 days weekly. On the other hand, 38.8% of subjects realized more dramatic increases in muscle size with low frequency training and 15.8% developed more strength training 2 to 3 days a week.