Stronger by Science (Greg Nuckols)@strongerbyscienceweb

Utilisez une pratique délibérée et spécifique pour les mouvements de force (Squat, Bench …

what it claims

To maximize strength progression on foundational movements (Squat, Bench, Deadlift), you must practice each movement in a deliberate and specific manner with high frequency, ideally 2 to 4 times per week.

holds up

The idea that strength is a neural skill is firmly supported by the principles of specificity and synaptic plasticity.

noli's read

The idea that strength is a neural skill is firmly supported by the principles of specificity and synaptic plasticity. Sports science research, notably work reviewed by Greg Nuckols and meta-analyses on training frequency (e.g., Schoenfeld et al.), confirms that higher frequency often allows for better motor learning and improved neural efficiency. It is well established that repeating a technical movement facilitates motor unit recruitment and inter-muscular coordination. What is sometimes nuanced in the research is that this frequency must be modulated by total volume to avoid accumulated fatigue that could degrade movement quality. The 'deliberate' aspect is crucial: it is not just about lifting, but about focusing on execution, which aligns with models of motor learning. There is no evidence that this approach is the only method, but it is highly robust for performance optimization.

the sources

Claimed by Stronger by Science (Greg Nuckols). Noli grades the claim, never the person.

Decoded by Noli · July 18, 2026 · the original post

What the graded evidence says

Evidence: B+

Effect: muscle hypertrophy by weekly training frequency (volume-equated vs not) — no significant difference in hypertrophy between higher and lower frequency when weekly volume is equated (25-study meta); higher frequency favored only when it also raised total volume, and that effect was modest
Measured on: healthy trained and untrained adults

For a matched weekly volume, frequency is largely personal preference. Training twice or more per week is at least as effective as once, and can make it easier to accumulate volume with good technique.