Frequência de Treino

Systematic review/meta-analysis of 10 studies comparing weekly resistance-training frequencies for muscle hypertrophy. Higher frequency was associated with a significantly greater hypertrophy effect size than lower frequency overall (0.49 vs 0.30, P=0.002); among volume-equated studies, training a muscle group twice weekly outperformed once weekly, but whether 3x/week is superior to 2x/week could not be reliably estimated due to inadequate sample size for that comparison.

Systematic review/meta-analysis of 22 studies on resistance-training frequency and muscular strength gains. Overall effect sizes rose with frequency (1, 2, 3, 4+ times/week; p=0.003), but this effect disappeared in the volume-equated subgroup (p=0.421), indicating the raw frequency effect is largely attributable to accompanying differences in training volume rather than frequency itself. Subgroup effects varied by exercise type (multi- vs single-joint), body region, age, and sex, and most included studies used untrained participants.

Series of multilevel meta-regressions across 67 studies (2058 participants) that classify contributing sets as 'direct', 'fractional', or 'total' relative to the measured muscle/lift before modeling dose-response curves for weekly volume and frequency. Using the best-supported 'fractional' method, both hypertrophy and strength increased with volume (100% posterior probability of a positive slope) but with diminishing returns, more pronounced for strength; frequency showed a negligible-compatible effect on hypertrophy but a positive, diminishing-returns effect on strength. Authors emphasize the distinction between direct and indirect sets as central to interpretation and flag that dose-response curves are not linear.