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13.05.12 · The effort-to-benefit ratio depends on training status.
Peterson et al. 2005 reviewed two meta-analytical investigations that studied the dose response relationship of resistance training. These two meta-analyses included 177 studies and 1,803 effect sizes. The review revealed that recreationally trained non-athletes elicit highest strength gains when working out twice per week at a mean intensity of 80% of the 1RM and 4 sets per muscle group. By contrast, athletes should use 85% of their individual 1RM and a volume of 8sets per muscle group. Interestingly, the optimal training frequency per week turned out to be the same of that mentioned for non-athletes.