Training Frequency

🤔 How often should you train a muscle each week to achieve optimal muscular growth? Once? Twice? Three times? Four?

It’s a common question and also a slightly debated topic. Let’s break it down:

1️⃣✖️ a week - This is probably not optimal. The reason being to get the same amount of weekly volume (compared to it being split over two sessions), is likely to result in ‘junk volume’. Meaning exercises are being performed towards the end of the workout whereby form and effectiveness is somewhat questionable.

2️⃣✖️ a week - This is probably the most optimal approach for most people. The total volume weekly per muscle group can be successfully split up over two sessions. The gym goer can really push themselves on all working sets because the total volume on one muscle per session is reduced when compared to once a week. Meaning more effective volume over the two sessions.

3️⃣✖️ a week - This is questionable as to whether or not it has added benefits compared to twice weekly. I would argue that if the individual is able to maximise rest, recovery and nutrition then it may be feasible. However the reality for normal gym goers with lives outside of the gym, this is not possible.

📜 Take away points and practical recommendations.

If you want to maximise the growth of a muscle group, training it twice a week is probably the best and most optimal move. Provided you're getting enough rest and your nutrition is upto the mark. Training it 3x a week may have added benefits but not fully supported by research currently. Also probably not feasible for the masses.

🚩 Note : All body types are different. What suits one may not suit the other. So try out different training frequencies and find out which one benefits you.

Sam! 🐺

#hungrywolf #samuelfernandes #stayhealthy #stayfit