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In a study published in the Journal of Strength & Conditioning Research
One group (10 guys) trained a certain muscle group 3 times a week with a lower number of reps, the other group (also 10 guys) trained a certain muscle group intensively and only once a week
The group exercising the same muscle group 3 times a week showed more muscle gain (forearm flexor muscle thickness was 2.1% greater)
Researchers concluded that training a muscle group more than once per week, “...may be an effective strategy to enhance hypertrophic increases by facilitating the use of higher volumes over time.”
journals.lww.com/nsca-jscr/Fu...
This might be explained by research published in Sports Medicine which found that protein synthesis only stays elevated for 72 hours after the workout
www.ncbi.nlm.nih.gov/pubmed/2...
Time of Day
Optimal growth also depends on when you exercise…
Study published in Applied Physiology, Nutrition, and Metabolism reported that in a group of 42 young men, those who exercised in the evening gained significantly more muscle than those who exercised in the morning.
Men who trained in the morning saw their quads - specifically, their outer thighs - grow by an average of 12%
But the ones who hit the gym later in the day saw their thighs grow 50% more quickly (this study was 6 months long)
pubmed.ncbi.nlm.nih.gov/27863...
Additional Study
Another study from Finland (this one was ten weeks long), published in the Journal of Strength & Conditioning Research, subjects who trained in the evening increased the size of their thigh muscles, on average, 30% more than the morning group
pubmed.ncbi.nlm.nih.gov/19910...
Why Is This?
Daily variations in core body temperature, energy metabolism and hormone fluctuations are influenced by our circadian rhythms
pubmed.ncbi.nlm.nih.gov/18589...
academic.oup.com/jcem/article...
High core body temperatures improves nerve conduction velocity, joint mobility, glucose metabolism and muscular blood flow - most people can achieve higher muscle activation levels in the evening compared to the morning
pubmed.ncbi.nlm.nih.gov/20560...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pubmed/9...
Additionally, a study published in American Journal of Physiology looked at rats exercising by running 5 days/wk up a 6% grade at 20 m/min for 60 min in either 73 degrees F or 39-46 degrees F
HSP 70 increased 12.3-fold in the 73 degrees group compared to sedentary control group and was unchanged in the cold room runners
pubmed.ncbi.nlm.nih.gov/11299...
Note: your body can adapt to training at different times of day
pubmed.ncbi.nlm.nih.gov/19696...
How Long to Rest Between Sets?
a study published in Experimental Physiology Research confirmed that longer breaks between sets (5 minutes instead of 1 minute) resulted in stimulation of MPS which was greater than in a short-break group.
saw a 152% increase, versus 76% increase in those with short rest intervals.
pubmed.ncbi.nlm.nih.gov/27126...
A study published in the Journal of Strength & Conditioning Research then confirmed the benefits of longer breaks from a long-term perspective.
Longer breaks showed significantly greater muscle fibre thickness after 8 weeks
pubmed.ncbi.nlm.nih.gov/26605...
Potential Explanation
The researchers believed shorter breaks resulted in less growth due to compromised activation of intracellular signaling
Lifting Intensity
Published in the Journal of Physiology: the rate of p70s6K phosphorylation remained unchanged at 60-90% intensities
Another study published in PLOS One, reported that low-load high volume resistance exercise triggers MPS more effectively than high-load low volume resistance exercise.
pubmed.ncbi.nlm.nih.gov/19001...
www.ncbi.nlm.nih.gov/pmc/arti...