Table 3.

Characteristics of the training frequency interventions used for the upper body in the studies included within this review

Study	Title	Subjects	Population training status	Duration	Strength measures	Volume matched	Set x rep ranges	Frequencies (x a week)	Relative strength at baseline	Subject age (years)
Brigatto et al. [34]	Effect of resistance training frequency on neuromuscular performance and muscle morphology after eight weeks in trained men	n = 20	RT experience 4.1 ± 1.8 years	8 weeks	1RM Bench press	Yes	8 × 8-12RM	1	1.19 (kg.kg−1)	27.1 ± 5.5
								2	1.23 (kg.kg−1)
Colquhoun et al. [33]	Training volume, not frequency, indicative of maximal strength adaptations to resistance training	n = 28	RT training minimum of 3 × a week for 6 months and 150% of BW for deadlift 1RM	6 weeks	1RM Bench press	Yes	4 × 3–8 (Daily undulating)	3	1.28 (kg.kg−1)	22 ± 2
								6	1.22 (kg.kg−1)	22 ± 3
Gomes et al. [35]	High-frequency resistance training is not more effective than low-frequency resistance training in increasing muscle mass and strength in well-trained men	n = 23	RT Experience 6.9 ± 3.1 years	8 weeks	1RM Bench press	Yes	10 × 8-12RM	1	1.32 (kg.kg−1)	25.5 (24.0 – 26.5)
								5	1.28 (kg.kg−1)	27.1 (25.0 – 28.7)
Hoffman et al. [32]	The effects of self-selection for frequency of training in a winter conditioning program for football	n = 61	NCAA Division I athletes	10 weeks	1RM Bench press	No	5 × 2–10	3	1.33 (kg.kg−1)	19.7 ± 1.4
								4	1.36 (kg.kg−1)	20.1 ± 1.5
								5	1.32 (kg.kg−1)	20.1 ± 1.1
								6	1.28 (kg.kg−1)	19.7 ± 1.1
Kilen et al. [31]	Adaptations to short, frequent sessions of endurance and strength training are similar to longer, less frequent exercise sessions when the total volume is the same	n = 29	Military personnel with a minimum of 6 months RT experience	8 weeks	MVIC Elbow flexor	No	2–3 × 8RM Lower body 2–3 × 5RM upper body	3	4.73 (N.kg−1)	22 ± 3
								9	5.51 (N.kg−1)	25 ± 3
McLester et al. [28]	Comparison of 1 day and 3 days per week of equal-volume resistance training in experienced subjects	n = 25	Minimum of 12 weeks RT experience	12 weeks	1RM Bench press	Yes	3 × 3—10 Lower body 3 × 5—10 upper body (muscle failure)	1	0.98 (kg.kg−1)	26.0 ± 3.8
								3	0.75 (kg.kg−1)	23.8 ± 5.4
Saric et al. [30]	Resistance training frequencies 3- and 6-times per week produce similar muscular adaptations in resistance-trained men	n = 27	RT training minimum of 2 × a week for 6 months	6 weeks	1RM Bench press	Yes	4 × 6-12RM (Muscle failure)	3	1.05 (kg.kg−1)	22.6 ± 2.1
								6
Schoenfeld et al. [29]	Influence of resistance training frequency on muscle adaptations in well-trained men	n = 20	RT training minimum of 3 × a week for 1 year	8 weeks	1RM Bench press	Yes	2–3 × 8–12 (Muscle failure)	1 (Split)	1.19 (kg.kg−1)	23.5 ± 2.9
								3 (Total)
Yue et al. [36]	Comparison of two equated resistance training weekly volume routines using different frequencies on body composition and performance in trained males	n = 18	RT Experience 3.0 ± 0.5 years	6 weeks	1RM Bench press	Yes	4 × 8–12	2	0.91 (kg.kg−1)	28 ± 7.9
								4	0.97 (kg.kg−1)	21 ± 3.2
Zaroni et al. [37]	High resistance-training frequency enhances muscle thickness in resistance-trained men	n = 18	RT experience range from 2–10 years	8 weeks	1RM Bench press	Yes	3 × 10–12	1 (Split)	1.10 (kg.kg−1)	26.4 ± 4.6
								5 (Total)

RT resistance training, RM repetition maximum, BW bodyweight, DOMS delayed onset muscle soreness, MVIC maximum voluntary isometric contraction