Five Sets Once a Week vs. One Set Five Times a Week

Does it matter how you spread your training across the week? Two episodes ago, we looked at a study comparing the same training volume spread over one or three weekly workouts. Now we're back with another study on training frequency, this time comparing five sets of leg presses once a week with one set five times a week. Same exercise, same total training volume, but very different schedules. The researchers measured muscle growth, strength, explosive power, and muscle soreness over six weeks. We discuss the results, how they compare with other research on training frequency, and what they might mean for how you organize your own workouts. We finish by discussing Groundhog Gains, a five-day training program inspired by Daniel's experiment with training the big five lifts every day for 130 days. Timestamps: 00:00 - Opening banter 02:45 - Study review: Five sets once a week vs. one set five times a week 28:45 - Program of the week: Groundhog Gains *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that follow button! You can also follow us on Instagram. You'll find Daniel at @strengthdan, and Philip at @philipwildenstam. Become a part of our Reddit community here. *** This podcast is brought to you by Styrkelabbet AB, Sweden. To support us, download the world's best gym workout tracker app StrengthLog here. It's completely ad-free and the most generous fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with "Train hard, eat well, die anyway", check out our shop here.