How Often Should You Train Each Muscle To Maximize Growth?

One of the most hotly debated topics within the fitness industry is training frequency. More specifically, how often you should train each muscle group per week. On one end of the spectrum, you have those who advocate a training frequency of just one time per week, whereas others favor a higher frequency approach. For example, a 2013 survey of 127 competitive bodybuilders found that 69% of respondents trained each muscle group once per week, While the remaining 31% trained muscles twice or more weekly. So while it's evident that you will see results regardless of what training frequency you use, the question now though, is what's optimal? And to figure that out, we need to look at the research. Luckily, researcher Brad Schoenfeld recently published a 2016 meta analysis on this exact topic. They collected 10 different studies and compared training each muscle one time per week versus training each muscle with higher frequencies of two or three times per week and analyzed the effect it had on muscle growth growth. The result as shown here, every single study showed a benefit to training with higher frequencies. In fact, Training each muscle two or three times per week resulted in 3.1% greater muscle growth than training each muscle just once per week. Since total workout volume, exercises and rest times were equated for all the studies included in this analysis, it's very likely that the difference in training frequency is indeed what caused that extra 3.1% muscle growth, which, just to put this 3.1% number in perspective, could result in roughly an extra pound of muscle gain for a beginner after their first year of training, which may not sound like a lot, but definitely would be a noticeable difference. So based on this, we know at the very least that training each muscle a minimum of two days a week is needed to maximize muscle growth. As for whether or not frequencies higher than this would be beneficial, it's relatively unclear at the moment. However, it does seem as if more may not be better. For example, this recent recent 2017 paper compared training each muscle two days per week versus four days per week, with weekly volume being equated between groups. The researchers found that after just six weeks, the two times per week training frequency group experienced greater upper body gains than the four times per week group, therefore indicating that sticking to training each muscle group around two times per week is probably your best bet. As for the reasoning behind this, it likely has to do with something called muscle protein synthesis, which is essentially the process process your muscle goes through after a workout in order to build additional muscle mass. And based on the literature, we know that after a resistance training workout, protein Synthesis remains elevated for roughly 36 to 48 hours in most individuals. So if you were to train each muscle group just one time per week, you can see how you wouldn't be optimizing the protein synthesis response by not stimulating the growth process as frequently as you could be throughout the week. Whereas if you were to train each muscle group too frequently, you would be interfering with the recovery process. So by sticking to training each muscle group two to three times per week, for example, you're able to maximize the protein synthesis response throughout the week while avoiding any interference with recovery, given that your volume per session is not excessive. But even with this theory, and as with many things within this field, there are also a lot of unknowns that research is yet to iron out. For instance, this very recent 2018 study by Gentil et al. Actually found that when trained subjects who were previously using a 2 times per week muscle training frequency for at least 4 months switched over to a 1 time per week BRO split protocol, they actually saw significantly greater muscle growth over 10 weeks when compared to another group that simply stayed with the two times per week muscle training frequency throughout the study. To be honest, this wasn't the best designed study and is yet to be replicated, but nonetheless it does provide the notion that for well trained lifters at least, switching it up every now and then might provide a beneficial response and it's something to keep in mind and possible experiment with. However, for most of you, I think it's best to stick with the following recommendations since they're based on a solid amount of research. We know that training in muscle group two to three times per week is superior to one times per week, and we know that training at frequencies greater than this doesn't seem to provide an added benefit unless you're aiming to improve a specific lift, for example. Therefore, for the majority you'd ideally want to use a workout split that accomplishes a two or three times per week training frequency while enabling enabling you to get in the adequate volume of 10 plus weekly sets per muscle group as discussed in my interview with researcher Brad Schoenfeld. And you can do so with a variety of workout splits. But here's a three day, four day, five day and six day split that are all good options to do so. But with all of that being said, it's total weekly volume and adherence to your routine that are the more important factors when it comes to long term progress. So if you find that a one time per week training split or something other than what was discussed is more enjoyable for for you and is something you'll be more consistent with, then that's what I'd stick with. But overall, for the majority, sticking to the recommendations outlined earlier would likely be the best approach.

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