Does it matter how you spread your training across the week? Two episodes ago, we looked at a study comparing the same training volume spread over one or three weekly workouts. Now we’re back with another study on training frequency, this time comparing five sets of leg presses once a week with one set five times a week.
Same exercise, same total training volume, but very different schedules.
The researchers measured muscle growth, strength, explosive power, and muscle soreness over six weeks. We discuss the results, how they compare with other research on training frequency, and what they might mean for how you organize your own workouts.
We finish by discussing Groundhog Gains, a five-day training program inspired by Daniel’s experiment with training the big five lifts every day for 130 days.
Timestamps:
- 00:00 – Opening banter
- 02:45 – Study review: Five sets once a week vs. one set five times a week
- 28:45 – Program of the week: Groundhog Gains
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This is episode 132 of the podcast. Check out the five previous episodes below:
- Episode 131: Are You Sleeping on Muscle Growth?
- Episode 130: Same Sets, More Workouts, Better Gains?
- Episode 129: How Much Should You Eat on a Bulk?
- Episode 128: Big Pecs, Big Bench?
- Episode 127: Do Muscles Compete for Growth?
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Further Reading
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