Title: Can You Get Stronger Lifting Once Per Week? (Yes, Here's How) — Fitbod
Headings: 

Content: 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. The results were: Upper-body strength increased 53% for the 1-day split group and 62% for the 3-day split group. Lower-body strength increased 58% for the 1-day split group and 63% for the 3-day split group. As you can see, both groups had progressed. Yes, the 3-day split had more favorable results, but the 1-day split still had significant strength outcomes.