Resistance Training Frequency and Muscle Hypertrophy: A Systematic Review and Meta-Analysis of Volume-Equated Trials

Weekly training volume is the primary driver of resistance-training hypertrophy, but the independent role of frequency can be isolated only when weekly volume is equated. We quantified the effect of training frequency on hypertrophy across one to three volume-equated sessions per muscle per week. Following PRISMA 2020, five databases were searched to October 2026 for trials of at least six weeks that equated weekly volume between per-muscle frequencies and measured muscle size. One change-score standardized mean difference per trial (Hedges g; negative favoring higher frequency) was pooled wit

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