Weekly Training Frequency Effects on Strength Gain: A Meta-Analysis

Ralston, Grant W.; Kilgore, Lon; Wyatt, Frank B.; Buchan, Duncan; Baker, Julien S.

doi:10.1186/s40798-018-0149-9

Sports Medicine - Open

Table 5 Pre- vs. post-strength analysis of multi-joint exercise and isolation exercise

From: Weekly Training Frequency Effects on Strength Gain: A Meta-Analysis

Study	N	Age (mean ± SD) years	Duration	Testing modality	Sets (reps)	Days trained per week	Frequency per week	Pre- vs post-intervention kg, mean ± SD	Pre- vs post-intervention strength difference kg (% change)	p value (pre- vs. post)	ES
Carroll et al. [11]	6 5	18.6 (± 0.9)	9 weeks	Sq	1–3 (4–10)	2 3	MF HF	115 ± 29 vs 141 ± 29 115 ± 29 vs 152 ± 56	26 (22.6) 37 (32.2)	≤ 0.05^{a b} ≤ 0.05^{a b}	0.900.83
McLester et al. [17]	9 9	25.5 (± 5.1)	12 weeks	BP	1–3 (3–10)	1 3	LF HF	75.6 ± 27.8 vs 83.6 ± 30.6 54.2 ± 25.7 vs 68.9 ± 27.5	8.01 (10.6) 14.71 (27.1)	0.57 0.26	0.27 0.55
McLester et al. [17]	9 9	25.5 (± 5.1)	12 weeks	LPull	1–3 (3–10)	1 3	LF HF	65.1 ± 20.9 vs 77.8 ± 22.9 53.8 ± 19.0 vs 63.7 ± 21.2	12.69 (19.5) 9.9 (18.4)	0.24 0.31	0.58 0.49
McLester et al. [17]	9 9	25.5 (± 5.1)	12 weeks	TriPush	1–3 (3–10)	1 3	LF HF	30.4 ± 10.3 vs 38.2 ± 13.5 21.0 ± 9.9 vs 27.7 ± 7.1	7.77 (25.5) 6.75 (32.2)	0.19 0.12	0.65 0.78
McLester et al. [17]	9 9	25.5 (± 5.1)	12 weeks	BC	1–3 (3–10)	1 3	LF HF	35.01 ± 14.8 vs 43.1 ± 16.8 25.5 ± 12.6 vs 35.2 ± 14.0	8.07 (23.1) 9.71 (38.1)	0.30 0.14	0.51 0.73
McLester et al. [17]	9 9	25.5 (± 5.1)	12 weeks	LatR	1–3 (3–10)	1 3	LF HF	22.7 ± 7.5 vs 32.3 ± 10.5 16.3 ± 6.6 vs 27.2 ± 10.6	9.63 (42.2) 10.89 (66.7)	0.04 0.02	1.05 1.23
McLester et al. [17]	9 9	25.5 (± 5.1)	12 weeks	LP	1–3 (3–10)	1 3	LF HF	200.3 ± 83.1 vs 244.9 ± 80.9 191.3 ± 96.3 vs 279.5 ± 114.3	44.6 (22.3) 88.25 (46.1)	0.23 0.10	0.54 0.83
McLester et al. [17]	9 9	25.5 (± 5.1)	12 weeks	LE	1–3 (3–10)	1 3	LF HF	62.8 ± 13.6 vs 84.2 ± 19.9 66.6 ± 15.7 vs 88.4 ± 17.1	21.41 (34.1) 21.78 (32.7)	0.02^a 0.01^c	1.26 1.33
McLester et al. [17]	9 9	25.5 (± 5.1)	12 weeks	LC	1–3 (3–10)	1 3	LF HF	57.5 ± 15.5 vs 72.0 ± 10.3 43.1 ± 17.5 vs 64.0 ± 24.9	14.5 (25.2) 20.36 (47.2)	0.03^a 0.06	1.10 0.97
McLester et al. [17]	9 9	25.5 (± 5.1)	12 weeks	CR	1–3 (3–10)	1 3	LF HF	178.0 ± 24.2 vs 215.1 ± 15.3 131.7 ± 46.0 vs 163.0 ± 42.5	37.1 (20.8) 31.29 (23.8)	0.001^a 0.15	1.83 0.71
Brigatto et al. [22]	10 10	28.6 (± 5.6) 5.5 (± 5.1)	8 weeks	Sq	8 (8–12)	1 2	LF MF	128.5 ± 18.6 vs 148.6 ± 21.7 121.1 ± 17.2 vs 140.6 ± 25.4	20.1 (13.5) 19.5 (13.9)	≤ 0.05^a ≤ 0.05^a	0.99 0.90
Brigatto et al. [22]	10 10	28.6 (± 5.6) 5.5 (± 5.1)	8 weeks	BP	8 (8–12)	1 2	LF MF	95.7 ± 14.5 vs 103.5 ± 12.9 92.6 ± 14.3 vs 100.4 ± 13.3	7.8 (8.2) 7.8 (8.4)	≤ 0.05^a ≤ 0.05^a	0.57 0.56
Gentil et al. [44]	15 15	23.0 (± 3.0)	10 weeks	EFlex	3 (8–12)	1 2	LF MF	50.77 ± 9.26 vs 54.15 ± 10.79 48.99 ± 11.52 vs 55.29 ± 10.24	3.38 (6.66) 6.3 (12.86)	≤ 0.05^a ≤ 0.05^a	0.34 0.58
Murlasits et al. [45]	13 11	64 (± 3)	8 weeks	CP	3 (8)	2 3	MF HF	43.1 ± 20.2 vs 51.8 ± 24.7 40.8 ± 16.9 vs 49.1 ± 20.8	8.7 (20.84) 8.3 (20.18)	0.01^c 0.01^c	0.39 0.44
Murlasits et al. [45]	13 11	64 (± 3)	8 weeks	LP	3 (8)	2 3	MF HF	158.9 ± 49.6 vs 193 ± 57.7 157.2 ± 55.6 vs 192.3 ± 62.3	34.1 (22.34) 35.1 (28.12)	0.01^c 0.01^c	0.63 0.59
Silva et al. [46]	17 13	68.2 (± 4.8)	24 weeks	CP, LE, BC	1–2 (10–15)	2 3	MF HF	100.6 ± 13.4 vs 117.4 ± 17.6 110.9 ± 18.0 vs 129.5 ± 19.5	16.8 (16.8) 18.6 (18.9)	≤ 0.05^a ≤ 0.05^a	1.07 0.99
DiFranciso-Donoghue et al. [47]	9 9	75.2 (± 1.2)	9 weeks	LP	1 (10–15)	1 2	LF MF	35.6 ± 13.5 vs 46.2 ± 15.3 37.6 ± 10.2 vs 51.5 ± 12.0	10.6 (29.8) 13.9 (40.0)	≤ 0.01^c ≤ 0.01^c	0.73 1.25
DiFranciso-Donoghue et al. [47]	9 9	75.2 (± 1.2)	9 weeks	LE	1 (10–15)	1 2	LF MF	34.3 ± 12.0 vs 42.9 ± 10.5 29.2 ± 10.8 vs 40.7 ± 16.2	8.6 (25.1) 11.5 (39.4)	≤ 0.01^c ≤ 0.01^c	0.76 0.84
DiFranciso-Donoghue et al. [47]	9 9	75.2 (± 1.2)	9 weeks	LC	1 (10–15)	1 2	LF MF	21.0 ± 8.1 vs 27.8 ± 7.5 21.2 ± 7.8 vs 30.1 ± 14.4	6.8 (32.4) 8.9 (42.0)	≤ 0.01^c ≤ 0.01^c	0.87 0.77
DiFranciso-Donoghue et al. [47]	9 9	75.2 (± 1.2)	9 weeks	CF	1 (10–15)	1 2	LF MF	12.8 ± 8.1 vs 18.4 ± 9.3 14.4 ± 9.3 vs 21.9 ± 12.6	5.6 (43.8) 7.5 (52.0)	≤ 0.01^c ≤ 0.01^c	0.64 0.68
DiFranciso-Donoghue et al. [47]	9 9	75.2 (± 1.2)	9 weeks	ArmC	1 (10–15)	1 2	LF MF	12.1 ± 6.9 vs 15.9 ± 6.6 9.7 ± 7.5 vs 14.4 ± 9.3	3.8 (31.4) 4.7 (48.4)	≤ 0.01^c ≤ 0.01^c	0.56 0.56
DiFranciso-Donoghue et al. [47]	9 9	75.2 (± 1.2)	9 weeks	SDip	1 (10–15)	1 2	LF MF	36.4 ± 11.4 vs 44.7 ± 9.6 41.3 ± 12.9 vs 48.9 ± 12.6	8.3 (22.8) 7.6 (18.4)	≤ 0.01^c ≤ 0.01^c	0.79 0.60
Lera Orsatti et al. [48]	9 11 10	58.3 (± 8.1)	16 weeks	BP	3 (8–15)	1 2 3	LF MF HF	30.8 ± 6.5 vs 36.5 ± 4.3 25.5 ± 6.0 vs 35.4 ± 8.2 31.7 ± 7.6 vs 45.2 ± 12.5	5.7 (18.5) 9.9 (38.8) 13.5 (42.6)	≤ 0.01^c ≤ 0.01^c ≤ 0.0 ^{c b}	1.03 1.38 1.31
Lera Orsatti et al. [48]	9 11 10	58.3 (± 8.1)	16 weeks	LP	3 (8–15)	1 2 3	LF MF HF	30.5 ± 5.6 vs 36.4 ± 2.2 26.3 ± 5.6 vs 30.4 ± 6.1 30.1 ± 4.4 vs 35.0 ± 7.7	5.9 (19.3) 4.1 (15.6) 4.9 (16.3)	≤ 0.01^c ≤ 0.01^c ≤ 0.01 ^c	1.39 0.70 0.78
Lera Orsatti et al. [48]	9 11 10	58.3 (± 8.1)	16 weeks	LE	3 (8–15)	1 2 3	LF MF HF	27.7 ± 2.1 vs 30.7 ± 5.0 25.5 ± 4.5 vs 29.1 ± 4.8 25.9 ± 5.3 vs 33.1 ± 4.4	3.0 (10.8) 3.6 (14.1) 7.2 (27.8)	≤ 0.01^c ≤ 0.01^c ≤ 0.01^c	0.78 0.77 1.48
Lera Orsatti et al. [48]	9 11 10	58.3 (± 8.1)	16 weeks	BC	3 (8–15)	1 2 3	LF MF HF	19.0 ± 4.0 vs 21.1 ± 2.8 17.4 ± 4.8 vs 19.4 ± 4.4 20.3 ± 3.1 vs 22.7 ± 3.2	2.1 (11.1) 2.0 (11.5) 2.4 (11.8)	≤ 0.01^c ≤ 0.01^c ≤ 0.01^c	0.61 0.43 0.76
Lera Orsatti et al. [48]	9 11 10	58.3 (± 8.1)	16 weeks	TriPull	3 (8–15)	1 2 3	LF MF HF	14.3 ± 2.7 vs 16.5 ± 2.6 12.8 ± 2.7 vs 15.3 ± 3.3 14.9 ± 2.6 vs 17.3 ± 3.1	2.2 (15.4) 2.5 (19.5) 2.4 (16.1)	≤ 0.01^c ≤ 0.01^c ≤ 0.01^c	0.83 0.83 0.84
Candow and Burke [49]	15 14	42.5 (± 15.5)	6 weeks	Sq	2–3 (10)	2 3	MF HF	39 ± 3.4 vs 46.17 ± 10.2 37.1 ± 3.8 vs 48.20 ± 10.2	7.2 (18.4) 11.1 (29.9)	≤ 0.05^a ≤ 0.05^a	0.94 1.44
Candow and Burke [49] excluded	15 14	42.5 (± 15.5)	6 weeks	BP	2–3 (10)	2 3	MF HF	109.4 ± 8.5 vs 140.22 ± 25.1 112.1 ± 8.7 vs 143.46 ± 23.4	30.8 (28.2) 31.4 (28)	≤ 0.05^a ≤ 0.05^a	1.64 1.78
Schoenfeld et al. [50]	10 9	23.5 (± 2.9)	4 weeks	BP	3 (8–12)	1 3	LF HF	92.9 ± 21.5 vs 99.4 ± 21 97.0 ± 20 vs 107.5 ± 17.9	6.46 (7.0) 10.5 (10.8)	≤ 0.01^a ≤ 0.05^a	0.31 0.55
Schoenfeld et al. [50]	10 9	23.5 (± 2.9)	4 weeks	Sq	3 (8–12)	1 3	LF HF	114.8 ± 31.8 vs 127.1 ± 30.6 122.7 ± 29.8 vs 137.6 ± 27.5	12.27 (10.7) 14.9 (12.1)	≤ 0.01^a ≤ 0.05^a	0.39 0.52
Thomas and Burns [51]	10 9	34.2 (± 11) 35.1 (± 6.9)	8 weeks	HS	3 (8–12)	1 3	LF HF	90.2 ± 41.5 vs 112.0 ± 55.4 96.8 ± 40.31 vs 116.9 ± 55.3	21.83 (24.2) 20.16 (20.8)	≤ 0.05^a ≤ 0.05^a	0.45 0.42
Thomas and Burns [51]	10 9	34.2 (± 11) 35.1 (± 6.9)	8 weeks	CP	3 (8–12)	1 3	LF HF	78.6 ± 40.78 vs 84.4 ± 58.3 84.8 ± 31.41 vs 93.9 ± 41.5	5.8 (7.4) 9.07 (10.7)	≤ 0.05^a ≤ 0.05^a	0.12 0.25
Arazi and Asadi [52]	10 10 9	20.20 (± 1.9) 20.40 (± 2.3) 20.33 (± 1.8)	8 weeks	BP	1 (6–12)	1 2 3	LF MF HF	47.5 ± 10.6 vs 52.5 ± 5.2 43.1 ± 13.2 vs 49.5 ± 7.8 45.1 ± 10.7 vs 51.2 ± 6.6	5.0 (10.6) 6.4 (14.8) 6.1 (13.6)	≤ 0.05^a ≤ 0.05^a ≤ 0.05^a	0.60 0.59 0.69
Arazi and Asadi [52]	10 10 9	20.20 (± 1.9) 20.40 (± 2.3) 20.33 (± 1.8)	8 weeks	LP	1 (6–12)	1 2 3	LF MF HF	87.5 ± 17.5 vs 95.0 ± 19.3 87.0 ± 22.9 vs 94.5 ± 21.5 94.0 ± 19.4 vs 100.7 ± 19.2	7.5 (8.6) 7.5 (8.6) 6.7 (7.1)	≤ 0.05^a ≤ 0.05 ^a ≤ 0.05^a	0.41 0.34 0.35

Abbreviations: N number of subjects, SD standard deviation, reps repetitions, per week number of days trained per week, ES effect size, Sq squat, BP bench press, MF medium frequency (2 days per week), HF high frequency (≥ 3 day per week), LPull lateral pulldown, LF low frequency (1 day per week), TriPush tricep pushdown, BC bicep curl, LatR lateral raise, LP leg press, LE leg extension, LC leg curl, CR calf raise, EFlex elbow flexion, CF chest fly, ArmC arm curl, SDip seated dip, TriPull tricep pulldown, HS hack squat
^aSignificantly greater than prior to training (p ≤ 0.05)
^bSignificant differences from corresponding groups-exercise values (p ≤ 0.05)
^cSignificantly greater than prior to training (p ≤ 0.01)

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