Como a frequência semanal de treinamento de força afeta a hipertrofia muscular: uma revisão de literatura

Abstract

INTRODUCTION: Adjusting variables in strength training, such as volume, intensity, rest interval, and frequency, is essential to achieve your goals and results. The frequency of training, which refers to the number of times a specific muscle group is stimulated during the week, is one of these important variables. Understanding training frequency can assist in maximizing the results of strength training, allowing

individuals to achieve their goals more efficiently. METHODOLOGY: The research will be conducted through the search for articles related to the theme, published in the period from 2019 to 2023 and cataloged in the PubMed database. RESULTS: Studies on strength training (TF) and its variables have grown considerably over time, including the effects of these variables and their implications on training results, such as hypertrophy, strength, and physical conditioning. The frequency variable of TF has been widely discussed, especially in relation to its effects on the hypertrophy of physical activity practitioners and athletes. CONCLUSION: Based on the mentioned studies, the conclusion is that the frequency of strength training, whether once, twice, or even five times a week, does not seem to significantly influence gains in muscle mass, as long as other variants are kept unchanged. Therefore, the frequency of training can be adapted to individual needs and availability, without compromising gains in muscle mass and strength. This highlights the importance of individualizing strength training programs. Instructors, coaches, and practitioners can choose their preference for training frequency, as both frequencies provided similar adaptations.