Background In resistance training, the role of training frequency to increase maximal strength is often debated. However, the limited data available does not allow for clear training frequency “optimization” recommendations. The purpose of this study was to investigate the effects of training frequency on maximal muscular strength and rate of perceived exertion (RPE). The total weekly training volume was equally distributed between two and four sessions per muscle group. Methods Twenty-one experienced resistance-trained male subjects (height: 1.85 ± 0.06 m, body mass: 85.3 ± 12.3 kg, age: 27.6 ± 7.6 years) were tested prior to and after an 8-week training period in one-repetition maximum (1RM) barbell back squat and bench press. Subjects were randomly assigned to a SPLIT group (n = 10), in which there were two training sessions of squats and lower-body exercises and two training sessions of bench press and upper-body exercises, or a FULLBODY group (n = 11), in which four sessions with squats, bench press and supplementary exercises were conducted every session. In each session, the subjects rated their RPE after barbell back squat, bench press, and the full session. Results Both groups significantly increased 1RM strength in barbell back squat (SPLIT group: +13.25 kg; FULLBODY group: +14.31 kg) and bench press (SPLIT group: +7.75 kg; FULLBODY group: +8.86 kg) but training frequency did not affect this increase for squat (p = 0.640) or bench press (p = 0.431). Both groups showed a significant effect for time on RPE on all three measurements. The analyses showed only an interaction effect between groups on time for the RPE after the squat exercise (p = 0.002). Conclusion We conclude that there are no additional benefits of increasing the training frequency from two to four sessions under volume-equated conditions, but it could be favorable to spread the total training volume into several training bouts through the week to avoid potential increases in RPE, especially after the squat exercise.

中文翻译：

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训练频率对训练量匹配条件下受训男性肌肉力量的影响

背景 在阻力训练中，训练频率对增加最大力量的作用经常受到争论。然而，可用的有限数据不允许明确的训练频率“优化”建议。本研究的目的是调查训练频率对最大肌肉力量和感知运动率 (RPE) 的影响。每周总训练量平均分布在每个肌肉组的两到四次训练中。方法 21 名有经验的抗阻训练男性受试者（身高：1.85 ± 0.06 m，体重：85.3 ± 12.3 kg，年龄：27.6 ± 7.6 岁）在为期 8 周的训练期之前和之后进行测试，最多重复一次(1RM) 杠铃深蹲和卧推。受试者被随机分配到 SPLIT 组（n = 10），其中有两节深蹲和下肢练习，两节卧推和上身练习，或一个全身运动组（n = 11），其中四节深蹲、卧推和补充练习进行每届会议。在每次训练中，受试者在杠铃深蹲、卧推和整个训练后评估他们的 RPE。结果 两组在杠铃深蹲（SPLIT 组：+13.25 kg；FULLBODY 组：+14.31 kg）和卧推（SPLIT 组：+7.75 kg；FULLBODY 组：+8.86 kg）中的 1RM 力量均显着增加，但训练频率不影响深蹲（p = 0.640）或卧推（p = 0.431）的这种增加。在所有三个测量中，两组都显示出对 RPE 时间的显着影响。分析显示，仅在深蹲运动后组间对 RPE 时间的交互作用（p = 0.002）。结论 我们得出结论，在容量相等的条件下，将训练频率从 2 次增加到 4 次并没有额外的好处，但将总训练量分散到一周内的几次训练回合中可能是有利的，以避免 RPE 的潜在增加，尤其是深蹲运动后。