Muscle growth and strength development – training muscles 6x vs. 3x per week!

Check out this study by Gomes et al. (2018) which found greater strength development and muscle growth when training each muscle 6 times per week compared to 3 times per week!   Although it was only an 8 week study, research showed the 6 times per week should better gains than the 3 times per week in the following 3 areas:

Increase in FAT FREE MASS (HYPERTROPHY)

• • 6 vs. 3 times per week  (+1.29% vs. +0.82%)

Increase in Strength – BENCH PRESS (1RM)

• • 6 vs. 3 times per week  (+9.64% vs. +5.41%)

Increase in Strength – BACK SQUAT (1RM)

• • 6 vs. 3 times per week  (+9.73% vs. +6.02%)

This is one of Menno Henselmans‘ infographic of the training schedule:

Full credit – this study was reviewed March 6, 2018, by Menno Henselmans. Here is a link to his review (Click here)  and here is a link to the original PubMed article (Click here)