⚠ Skill Improvement: 👌
The more you practice a skill/movement, the more efficient you will be. Neuroplasticity, the ability of the nervous system to adapt and change, requires continued performance of a given skill over time (Kleim & Jones, 2008)
⚠ Training Volume: 👆
While training a movement pattern/muscle group more times per week will require less volume per training session, the overall weekly training volume will be greater.
Ex) 15 sets of leg dominant training in one session per week vs. 8-10 sets of leg dominant training 2-3 times per week.
⚠ Strength and Hypertrophy: 💪
Protein synthesis peaks in the first 24 hours following weight training, and lasts up to 48 hours. Training the same muscle groups/movement patterns more times per week will allow protein synthesis to peak more often, yielding the potential for more strength and hypertrophy gains (Phillips, Tipton, Aarsland, Wolf, & Wolfe, 1997)
Kleim, J. A., & Jones, T. A. (2008). Principles of experience-dependent neural plasticity: implications for rehabilitation after brain damage. J Speech Lang Hear Res, 51(1), S225-239. doi: 10.1044/1092-4388(2008/018)
Phillips, S. M., Tipton, K. D., Aarsland, A., Wolf, S. E., & Wolfe, R. R. (1997). Mixed muscle protein synthesis and breakdown after resistance exercise in humans. Am J Physiol, 273(1 Pt 1), E99-107.