A recent study conducted by researchers at Edith Cowan University in Perth, Australia, has examined the optimal frequency for muscle training. The study aimed to determine how often people should train in the gym to achieve the best results. A trained body and above-average muscle mass offer various health benefits, including a reduced risk of dementia. The team of researchers, led by Professor Nosaka, conducted a study in which participants completed a single eccentric contraction of the biceps with their maximum weight. The participants were divided into two groups, one of which completed the exercise twice a week, while the other completed it three times a week. After four weeks, the researchers compared the bicep strength of the participants.
The results showed that those who completed the exercise twice a week did not see any significant changes. However, the group that trained three times a week saw small but significant increases in concentric strength (2.5%) and eccentric strength (3.9%). In a previous study, participants completed the exercise five days a week, and their strength increased by more than 10% on average. The authors note that this does not mean that daily training would further improve the results. Muscles need rest to improve their strength and muscle mass, and muscle adaptations occur during rest periods. It should be noted that the exercise only lasted three seconds, so the rest time between exercises in the study was almost 28,800 times longer than the exercise time. However, it seems that muscles prefer to be stimulated more frequently, especially with a low volume of muscle-strengthening training.
In conclusion, the study suggests that training three times a week is optimal for muscle training. While daily training may not necessarily improve results, muscles benefit from being stimulated more frequently, especially with a low volume of training. The study provides valuable insights into the optimal frequency for muscle training, which can help individuals achieve their fitness goals and improve their overall health.
