{"id":324,"date":"2024-05-06T14:21:50","date_gmt":"2024-05-06T12:21:50","guid":{"rendered":"https:\/\/www.maltanutrition.com\/community\/?p=324"},"modified":"2026-07-23T16:52:57","modified_gmt":"2026-07-23T14:52:57","slug":"training-volume-for-muscle-size-strength-gains","status":"publish","type":"post","link":"https:\/\/www.maltanutrition.com\/community\/training-volume-for-muscle-size-strength-gains\/","title":{"rendered":"Training Volume For Muscle Size &amp; Strength Gains"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"995\" height=\"530\" src=\"https:\/\/www.maltanutrition.com\/community\/wp-content\/uploads\/2024\/05\/image-6.png\" alt=\"\" class=\"wp-image-325\" srcset=\"https:\/\/www.maltanutrition.com\/community\/wp-content\/uploads\/2024\/05\/image-6.png 995w, https:\/\/www.maltanutrition.com\/community\/wp-content\/uploads\/2024\/05\/image-6-300x160.png 300w, https:\/\/www.maltanutrition.com\/community\/wp-content\/uploads\/2024\/05\/image-6-768x409.png 768w\" sizes=\"auto, (max-width: 995px) 100vw, 995px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You would think that training 5 times a week would produce superior results compared to training just 2 or 3 days a week, but a study published in the&nbsp;<em>Journal of Strength and Conditioning Research<\/em>&nbsp;doesn\u2019t necessarily support that assumption. The findings demonstrate that what works for some weight room warriors might not work for others.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Twenty subjects exercised one leg 5 days a week and exercised the other 2 or 3 days each week. After 8 weeks of training, 31.6% of subjects showed greater gains in muscle mass with high-frequency training and 26.3% increased strength to a greater degree training 5 days weekly. On the other hand, 38.8% of subjects realized more dramatic increases in muscle size with low frequency training and 15.8% developed more strength training 2 to 3 days a week.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><a href=\"https:\/\/www.optimumnutrition.com\/en-us\/advice\/fitness\/training-volume-muscle-size-strength-gains\" data-type=\"link\" data-id=\"https:\/\/www.optimumnutrition.com\/en-us\/advice\/fitness\/training-volume-muscle-size-strength-gains\" target=\"_blank\" rel=\"noreferrer noopener\">read more<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You would think that training 5 times a week would produce superior results compared to training just 2 or 3 days a week, but a study published in the&nbsp;Journal of Strength and Conditioning Research&nbsp;doesn\u2019t necessarily support that assumption. The findings demonstrate that what works for some weight room warriors might not work for others. Twenty [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":325,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","hide_page_title":"","footnotes":""},"categories":[4],"tags":[],"class_list":["post-324","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training"],"_links":{"self":[{"href":"https:\/\/www.maltanutrition.com\/community\/wp-json\/wp\/v2\/posts\/324","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.maltanutrition.com\/community\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.maltanutrition.com\/community\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.maltanutrition.com\/community\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.maltanutrition.com\/community\/wp-json\/wp\/v2\/comments?post=324"}],"version-history":[{"count":1,"href":"https:\/\/www.maltanutrition.com\/community\/wp-json\/wp\/v2\/posts\/324\/revisions"}],"predecessor-version":[{"id":326,"href":"https:\/\/www.maltanutrition.com\/community\/wp-json\/wp\/v2\/posts\/324\/revisions\/326"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.maltanutrition.com\/community\/wp-json\/wp\/v2\/media\/325"}],"wp:attachment":[{"href":"https:\/\/www.maltanutrition.com\/community\/wp-json\/wp\/v2\/media?parent=324"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.maltanutrition.com\/community\/wp-json\/wp\/v2\/categories?post=324"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.maltanutrition.com\/community\/wp-json\/wp\/v2\/tags?post=324"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}