Title: Can You Get Stronger Lifting Once Per Week? (Yes, Here's How) — Fitbod
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Content: If all you have is one day per week to go to the gym, so long as you focus on the correct protocols, you can still see significant improvements in strength. Here are two studies that show a single training session per week can have a meaningful impact on your strength and overall performance in the gym. Study #1: Comparing 1-Day and 3-Day Per Week Training
McLester et al. ( 2000) set out to compare a 1-day vs. 3-day training routine . One group of participants trained 3 days per week and the other group trained 1 day per week. Despite the difference in training frequency, volume was held constant between each group. For example, one group trained 1 day per week doing 3 sets to failure (1-day split) and the other group trained 3 days per week doing 1 set to failure (3-day split). The volume under these two scenarios are the same. This protocol was followed for 12-weeks and athlete’s 1 rep maxes were tested before and after.