The Norwegian Frequency Project is a study in which the Norwegian Powerlifting team participated to investigate the ideal training frequency for each muscle group[1]. The study found that splitting the same program into 6 full-body workouts instead of 3 led to better strength development and muscle growth[1]. These results caused controversy at a time when the bodybuilding community was mostly training each muscle once a week with bro splits[1].
A new study has essentially replicated the Norwegian Frequency Project, with 28 male college students put on a Powerlifting program split over either 3 or 6 workouts[1]. The strength training programs were equated for training volume, intensity, and time, with the 6x group performing the same exercises with the same weights and reps but with 2 instead of 4 sets per exercise per session[1]. The results of this study trended in the same direction as the Norwegian Frequency Project[1].
The main goal of the Norwegian Frequency Project was to examine strength gains[3]. It is important to note that the type of training that maximizes strength gains may not necessarily be the same as the type of training that maximizes muscle size gains[3].
Overall, the Norwegian Frequency Project has sparked interest and discussion in the fitness community, particularly among powerlifters and strength trainers. It provides insights into the potential benefits of higher training frequencies for strength development and muscle growth.
Citations:
[1] https://mennohenselmans.com/training-frequency-3x-vs-6x/
[2] https://mennohenselmans.com/norwegian-frequency-project-stats/
[3] https://muscleevo.net/norwegian-frequency-project/
[5] https://www.reddit.com/r/weightroom/comments/6ht3dw/alexander_kirketeig_the_norwegian_frequency/