McLester, Jr., J. R., Bishop, P., & Guilliams, M. (1999). Comparisons of 1 and 3 days per week of equal volume resistance training in experienced subjects. Medicine and Science in Sports and Exercise, 31(5), Supplement abstract 443.

Recreational weight trainers were divided into two groups: i) lifting once per week, three sets to failure, or ii) lifting three times per week, one set to failure each day. Strength changes were assessed before the experimental condition and at 6 and 12 weeks.

Volume lifted did not differ between groups over the 12 weeks of the study. 1 RMs increased significantly for both groups combined. The 1-day group achieved 60% of the 1 RM demonstrated by the 3-day group in both upper and lower body strength. Larger increases in lean body mass occurred in the 3-day group.

Implication. Strength training one and three days per week produces strength gains, but three days a week is significantly superior.

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