Dominic Stone
There is much debate about how often you should train your muscles. Some people advocate for training each muscle group once a week, while others believe in a higher frequency approach. Evidence suggests that training your muscles at least twice a week stimulates more muscle growth.
| Characteristics | Values |
|---|---|
| Training frequency | Training muscles 2+ times per week stimulates more muscle growth than training once per week |
| Muscle growth | Training muscles twice a week results in 80% more muscle growth than training once per week |
| Number of growth periods | Training muscles once a week results in 52 possible growth periods per year, whereas training twice a week results in 104 growth periods |
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What You'll Learn
- Training muscle groups twice a week stimulates 80% more muscle growth than once a week
- Training each muscle group once a week gives you 52 possible growth periods yearly
- Training each muscle group twice a week gives you 104 possible growth periods yearly
- Training each muscle group twice a week allows for more workout options
- Training each muscle group once a week is the most popular option for casual bodybuilders
Training muscle groups twice a week stimulates 80% more muscle growth than once a week
Furthermore, a 2016 meta-analysis by Schoenfeld showed that training muscles twice or more per week stimulated 80% more muscle growth. This evidence has led the evidence-based bodybuilding community to criticise the traditional "Bro Splits" approach of training each muscle group once a week as unscientific and even silly. By training each muscle group twice a week, you also have more options for workout programs, including upper/lower body splits, PHUL workouts, PHAT workouts, and full-body workouts.
While it is clear that you will see results regardless of the training frequency you choose, the current body of evidence suggests that training muscle groups twice a week is optimal for maximising muscle growth. This is because your muscles have more chances to be stimulated to grow, with 104 possible growth periods yearly compared to 52 if you train each muscle group once a week. Therefore, for anyone looking to increase muscle growth, it is recommended to train each muscle group at least twice a week.
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Training each muscle group once a week gives you 52 possible growth periods yearly
There is a debate within the fitness industry about how often you should train each muscle group per week. Some advocate for a training frequency of once a week, while others believe a higher frequency approach is superior in terms of maximising growth.
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. While you will see results regardless of what training frequency you use, training your muscles at least twice a week will build muscle faster.
If you train each muscle group once a week, you are limited to specific splits, such as Monday Chest Day, Tuesday Leg Day, etc. By hitting each muscle group twice a week, you have multiple options for workout programs, including upper/lower body splits, PHUL workouts, PHAT workouts, and even full-body workouts.
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Training each muscle group twice a week gives you 104 possible growth periods yearly
Training frequency is a hotly debated topic in the fitness industry. Some advocate for a training frequency of once a week, while others favour a higher frequency approach. There is evidence to suggest that training muscles twice a week stimulates 80% more muscle growth. 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.
However, it's important to note that you will see results regardless of the training frequency you use. The optimal frequency may depend on individual factors such as recovery time and training intensity.
By training each muscle group twice a week, you also have more variety in your workout programs, including upper/lower body splits, PHUL workouts, PHAT workouts, and full-body workouts. This can help keep your workouts interesting and engaging.
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Training each muscle group twice a week allows for more workout options
Training your muscles once a week is enough to stimulate muscle growth, but training them twice a week will build muscle even faster. This is because training your muscles more frequently means they have more chances to be stimulated to grow. For example, if you train a muscle group once a week, you have around 52 possible growth periods yearly compared with 104 growth periods if you train each muscle group twice a week.
A 2016 meta-analysis by Schoenfeld showed that training your muscles two or more times per week stimulated 80% more muscle growth. Since then, the evidence-based bodybuilding community has been critical of the traditional 'Bro Splits' approach of training each muscle group once a week.
If you train each muscle group once a week, you are limited to specific splits, such as Monday Chest Day, Tuesday Leg Day, etc. However, by hitting each muscle group twice a week, you have multiple options for workout programs, including upper/lower body splits, PHUL workouts, PHAT workouts, and even full-body workouts.
Therefore, training each muscle group twice a week allows for more workout options and is a more effective way to maximise muscle growth.
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Training each muscle group once a week is the most popular option for casual bodybuilders
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. This suggests that, while training muscles once a week is a popular option, a higher frequency approach may be more effective in terms of maximising growth.
For natural lifters or anyone who lifts weights, the best frequency is to work each muscle group twice weekly. This is because it provides more opportunities for the muscles to be stimulated and grow. Additionally, training muscles twice a week allows for more variety in workout programs, including upper/lower body splits, PHUL workouts, PHAT workouts, and full-body workouts.
Ultimately, the optimal training frequency will depend on individual goals and preferences. While training muscles once a week may be sufficient to stimulate muscle growth, training them twice a week can potentially lead to faster results.
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Frequently asked questions
Training your muscles at least twice a week is the best way to maximise muscle growth.
Training each muscle group once a week gives you 52 possible growth periods yearly, whereas training each muscle group twice a week gives you 104 growth periods.
Most casual bodybuilders train their muscles once a week, but a 2013 survey found that 31% of competitive bodybuilders train their muscles twice or more weekly.
Yes, a 2016 meta-analysis by Schoenfeld showed that training your muscles twice or more per week stimulated 80% more muscle growth.
