The stress provided needs to be both large enough to warrant a full week of rest, but still small enough to not exceed that. There are several ways to train a muscle 1x per week. I’ve come up with a workout schedule to coincide with my work schedule. With a twice-per-week frequency like this, you actually end up in the most ideal situation for avoiding both of these issues. However, the only way to make each one work is by matching your training volume to the training frequency you pick. Hopefully you learned a thing or two from this article. But, before I can tell you that answer, I need to tell you the slightly annoying answer to this question. A meta-analysis by Schoenfeld et al. Whereas if you were train each muscle group too frequently, you would be interfering with the recovery process. Your ideal total weekly training volume will depend on a ton of individual factors (which would lead to a whole other article in itself), but 12 sets is probably a pretty sane, pretty effective choice of weekly training volume for this example. Here’s what this means…. A dietitian and I will also be available to guide you every step of the way. Because it tends to work really well for people using any sort of “assistance” (meaning drugs/steroids), people who have amazing genetics, and bodybuilders who have pretty much already reached most of their muscle building potential. He had one group training their muscles once per week using a push/pull/legs split, and the other half training their muscles 3 times per week using full-body workouts. They can do that because the volume for each bodypart is so low, the muscle recuperates in as little as two days. Here’s an example of a common once-per-week workout routine: Monday: chest Tuesday: back Wednesday: off Thursday: legs Friday: shoulders/biceps/triceps Saturday: off Sunday: off Repeat. Does it work? This allows 24-48 hours for full recovery and repair, which is normally sufficient in most cases. Skill comes with practice. Therefore, for the majority, you’d ideally want to use a workout split that: And you can do so with a variety of workout splits, but here’s a, 3 day, 4 day, 5 day, and 6 day split that are all good options to do so: BUT! A 2016 review of research in Sports Medicine confirms the efficacy of the latter approach. This way, you’ll gain a deeper understanding of optimal lifting principles – while experiencing the quickest gains possible. Please feel free to let me know if you have any questions down below. It contains all of the answers, details and facts that make up the entire workout and diet system I’ve used to help countless men and women completely transform their bodies. Overtraining Can Harm Muscles and Increase Injuries . Let me explain…. Based on the weight of evidence it would seem that hitting a muscle group two or three times per week will build a bit more muscle (especially in advanced lifters) than training it once. And since total workout volume, exercises, and rest between sets were equated for all the studies included in this analysis…. You can train one day per week as a whole-body session, or you could split the 1x into multiple days (one body part per day). Beginners will typically do only one exercise for each muscle group for three sets per … After 15 weeks, it was the 6-day group who made the fastest progress. This refers to how often they train a muscle group per week. This study asked them how often they train trained a muscle group per week – most of them (69% to be exact) trained 1 muscle group a day, and each muscle group was trained just once a week. However, at the same time, you need to make sure that while the stress is small enough to recover in time for a training frequency this high, it still needs to be big enough to actually get your body to accomplish the goal you are working at in the first place (increasing muscle, strength, etc.). Total training volume was equated between groups. If you’re interested: Click the button below to take my analysis quiz to discover the best program for you: Luckily for us, researcher Brad Schoenfeld recently published a 2016 meta-analysis covering exactly what we’re looking for. Pingback: The Best Science-Based Full Body Workout For Growth (11 Studies), Your email address will not be published. Either way you break it down, no matter what workout frequency you choose, the ideal weekly training volume remains the same (in this example it’s 12 sets)… you just need to make your volume per workout match your selected training frequency so that at the end of the week, you didn’t fall under or exceed your ideal weekly workout volume. And the answer is… HELL YES! A range of training a muscle 2-4 times per week has been identified as effective for hypertrophy. Which is essentially the process your muscles goes through after a workout in order to build additional muscle mass. And to figure that out, we need to look at the research. …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. And, based on the literature we know that after a resistance training workout protein synthesis remains elevated for roughly 36-48 hours in most individuals. Bodybuilders often believe that training each muscle just once a week but with much volume during that session triggers the most growth. Practice. 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? Here’s what I mean. The smaller muscle groups such as the biceps and triceps need between 50 and 70 repetitions. As a matter of fact, I started with once a week muscle group workouts about 10 years ago and have yet to need to add a second to the schedule! f you wish to get more guidance on this, don’t worry. Answer: There is a pretty good, pretty definitive answer to the almighty question of the best weight training frequency. I love an upper/lower/upper split for almost everyone. Intermediates get great results training each muscle group twice per week. All matters regarding your health require medical supervision. You, as a reader of this website, are totally and completely responsible for your own health and healthcare. Which may not sound like a lot, but definitely would be a noticeable difference. This is especially true when compared to the previously mentioned once per week frequency where each muscle group gets trained only once every 7th day, and the previously … And truthfully, you might want to stick with that forever. How Often Should You Train Each Muscle To Maximize Growth? The Ultimate Fat Loss & Muscle Building Guide will answer them. Seems obvious now, doesn’t it? As you can see, each muscle group and body part is trained 2 times per week.This means that each muscle group gets trained once every 3rd or 4th day, which makes this a moderate frequency form of weight training. The author shall not be liable or responsible for any loss or damage allegedly arising from any information or suggestions within this blog. As you can see, every muscle group gets trained 2 times per week, with 2-3 days of rest in between. The heavier the weight you use, the fewer repetitions are required. Try just working each muscle group one time per week. If you don’t… you won’t. Start with the minimum dose of training, Say 3 sets per week, for a single muscle group, say chest. On the downside, you will need to commit to training four times per week, and missing just one workout will unbalance your training week. When training each muscle group with a frequency as high as 3 times per week, you need to ensure the opposite of what you needed to ensure when training each muscle just once per week. What I mean is, you CAN effectively train each body part once, twice or three times per week and still get good results. Advanced exercisers can also upgrade this method and train six times per week, hitting each muscle group three times. The general recommendation is for advanced individuals to resistance train four to six days per week to allow for an increase in training stimulus (4). The body-part guys did nine sets per muscle group once per week while the full-body team trained each area three times per week with three sets each—so the total training volume was the same. Training Each Muscle Group Twice Per Week - Workout Frequency ... training slow twitch muscle more often is a wise decision. So, based on previous analysis, we know at the very least that training each muscle a minimum of 2 days a week is needed to maximize muscle growth. There are many popular schools of thought on this. As you can see, every muscle group gets trained 3 times per week, with just 1-2 days of rest in between. Still have questions? 1st week…rest, chest/shoulders/triceps, legs, back/biceps, rest, chest/shoulders/triceps, legs and 2nd week…back/biceps, legs, rest, chest/shoulders/triceps, legs, back/biceps, rest. The researchers found that after just 6 weeks, the 2x/week training frequency group experienced greater upper body gains than the 4x/week group. Both groups did 3 workouts per week, and both did the same number of exercises and sets, giving them the same overall training volume . How many times should I work out each muscle group per week? Now, if you are only going to train each muscle group once per week with a split like this (or any similar split), you need to ensure that you provide enough of a training stimulus during that 1 weekly workout to actually warrant not training each muscle again for an entire week. A training frequency of once a week will get you bigger muscles, but research as highlighted below shows that a training frequency of If after 3 sets a week, you’re still recovering easily within 48-72 hours, and don’t feel sore add an extra set. It is common for these clients to use double split routines (44), performing two sessions on the same day, which increases the number of training sessions from 8 to 12 per week (4,110). Question: I’m a little confused about the frequency of my weight training workouts. So by sticking to training each muscle group 2-3x/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 isn’t excessive. Schoenfeld et al. In practical terms, most bodybuilders considering increasing their training frequency are thinking about shifting from training a muscle group 1–2 times per week to 2–3 times per week. It’s 52 training sessions per muscle per year. So, some practical recommendations. Want to do the same? Sure, you can definitely still do too much or too little and cause the same problems as the others. I’ve seen a lot of people recommend working each body part as often as 3 times per week, 2 times per week, and just once per week. Based on this theory and meta-analysis, given a certain work volume, how Here’s an example of a common 3 times-per-week workout routine: Monday: full body Tuesday: off Wednesday: full body Thursday: off Friday: full body Saturday: off Sunday: off Repeat. For example, if you bench more often, you will also be able to … Free fat loss and muscle building advice since 2001. Also, you cannot train each muscle group once a week with the same volume of 3 days or more per week, as there is a limit to how much volume and intensity a muscle can take in a single bout. So I’m a registered nurse and my 12 hr shifts vary in a two week time frame. Without enough recovery time, your body will not only NOT progress, but it will begin to regress as well. And, that answer is… all of the above. Now, while training each muscle group with a once-per-week work out frequency still appears to be most popular among the average person (I’ll tell you why in a second), it also appears to be the LEAST effective for most people. Now, just to put this 3.1% number in perspective – this seemingly minuscule number could actually result in roughly an extra lb of muscle gained for a beginner after their first year of training. The only problem is, for us natural, average, normal people… working out like this just ends up being a less than ideal way to train most of the time, and scientific studies (and countless real world examples) prove it. For example. Please Note: The author of this site is not engaged in rendering professional advice or services to the individual reader. Your email address will not be published. Many advocate that a training frequency of 1x/week is best, whereas others favour a higher frequency approach and believe it to be superior in terms of maximizing growth. (2016) meta-analysis identified that training a muscle twice per week is better than once per week for hypertrophy. ... volume doesn’t need to be too high—2-3 sets per muscle group will get the job done and provide a sufficient stimulus while allowing you to hit the frequency guidelines above. If that sounds good to you, then: Click the button below to find out more about the 3-on-1 coaching program: Now as for the reasoning behind this, it likely has to do with something called muscle protein synthesis. Enables you to get in the adequate volume of 10+ weekly sets per muscle as discussed in. If you want to reach your weekly repetition goal and increase muscle size, I recommend training each muscle group 2-3 times per week. ), The Best Science-Based Full Body Workout For Growth (11 Studies). Those who trained each muscle group once per week experienced only a 3.7% increase in muscle growth. Yet others insist that a split in which you train each muscle group twice a week is best. They collected 10 different studies and compared training each muscle 1x per week versus training each muscle with higher frequencies of A lot of the biggest, strongest lifters in the world do. ), Now for the most important question of all…. The ideas, procedures, and suggestions contained within this work are not intended as a substitute for consulting with your physician. If you worked out with a twice-per-week frequency, it’s 104 training sessions per muscle per year. Therefore indicating that sticking to training each muscle group around 2x/week is probably going to be your best bet. If you train a muscle once per week, that’s 54 periods for the year. Now to be honest this wasn’t the best designed study and is yet to be replicated. But overall, for the majority, sticking to the recommendations outlined earlier would likely be the best approach. The researchers analyzed the effect the different training frequencies had on muscle growth. Required fields are marked *. And then, during all of that wasted time between when the muscle recovered and the next time you train that muscle, the muscle will actually begin to detrain and regress as if virtually no progress was made during that previous workout. Is it what works best for most of us? The research out there shows that you can build muscle and get strong training a muscle group once, twice, three or even six times per week.. There’s an inverse relationship between training frequency and volume. As shown below, every single study showed a benefit to training with higher frequencies: In fact, training each muscle 2 or 3 times per week resulted in 3.1% greater muscle growth than training each muscle just once per week. So then, why is training each muscle group once per week still so popular? You just need to understand that your workout volume MUST match your selected training frequency. For example 1x, 2x, or 3x per week. However, it does seem as if more may not be better. If you fail to do this correctly, what will happen is the muscle will recover long before it is time to train it again. Scientists compared the effects of training a muscle group once a week with a twice-per-week routine. What’s the real answer, and which one will work best? The thing is, which is best for you depends on various factors specific to you… especially your experience level. So, if you decided to train each muscle group just once per week, you need to ensure that you provide a large enough stimulus during that 1 weekly workout to warrant that entire week of rest you are about to give each body part and therefore avoid that wasted period of detraining/regression. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results. For instance, this very recent 2018 study by Gentil and colleagues came up with a very interesting finding that in a way contrasts what we previously discussed. Beginners to weight training will usually train each muscle group as often as three times per week. 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. (One quick thing to note, the idea of “12 sets per muscle per week” mainly applies to bigger muscles like chest, back and legs. However, for most of you, I think it’s best to stick with the recommendations below since they’re based on a solid amount of research. 2 observed that participants who performed two training sessions per week for each muscle group increased hypertrophy by 6.8% over 6-12 weeks. Training at frequencies greater than this don’t seem to provide an added benefit unless you’re aiming to improve a specific lift for example. But at the same time, you also potentially get the best of both worlds from the other two frequencies. After eight weeks, the muscle and strength gains the two groups made were roughly equivalent. The 3 BEST And WORST Things To Do Before A Workout, “I Lift But Don’t Look Like It” (5 Muscle Growth Mistakes To Avoid! So if you were to train each muscle group just 1x/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. There are many popular schools of thought on this. And if you’re looking for an all-in-one program that takes all the research behind training into account, head on over to my courses page to find the best program for you. That full week of rest in between workouts of the same muscle is, no matter which way you look at it, a big waste of time. 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This still allows you to train all of your muscles twice per week, with enough work load in each session to keep MPS elevated and enough recovery time to adapt to the higher work load. If you nail this concept perfectly, you’ll get results from whatever training frequency you choose. In the modern age the emphasis has switched towards training each body part once or twice a week in a high intensity split routine over 4-6 days a week. They were divided into groups training 1, 2, or 3 days per week. They split people up into two groups: Those training each muscle once a week completed 16 sets per workout; People hitting each muscle twice a week got through 8 sets per … Which do you think has the potential to lead to better results in the same period of time? And as for whether or not frequencies higher than this would be beneficial, it’s relatively unclear at the moment. Your results may vary. Meaning, you need to create a very small stress on each muscle during those 3 weekly workouts so that your body can recover quickly enough to be ready for the next workout. But wait. Our 3-on-1 coaching program can help. So, if you decided to train each muscle group 3 times per week, you need to ensure that you provide a small enough stress to allow your body to properly recover in time for the following workout. And for those looking for a complete step-by-step program that uses science to show you how to properly train AND eat week after week to transform your body in the most efficient and injury-free way possible, then: …and we’ll show you step by step how to transform your body as fast as possible with science. Training frequency is how often you train a single muscle group each week. What has essentially ended up happening in a scenario like this is that you are overtraining. What has essentially ended up happening in a scenario like this is that you are undertraining. You are going to have a coach to focus solely on your training and making all your workouts customized to you, your goals, and the equipment you have available. As you can see, every muscle group gets trained 3 times per week, with just 1-2 days of rest in between. It contains the highly proven upper/lower training program that I personally use and most often recommend. When trained subjects who were previously using a 2x/week muscle training frequency for at least 4 months switched over to a 1x/week bro-split protocol, they saw significantly greater muscle growth over 10 weeks when compared to another group that stayed with the 2x/week muscle training frequency throughout. However, at the same time, you must also keep in mind that if you provide TOO much of a stress to the point where your body hasn’t properly recovered in time for that next weekly workout, it would be equally bad. How does that actually apply to you – and your specific training goals? Now that you understand that they can all work, you’re probably wondering if one is better or worse than the others. Here’s an example of a common 2 times-per-week workout routine: Monday: upper body Tuesday: lower body Wednesday: off Thursday: upper body Friday: lower body Saturday: off Sunday: off Repeat. 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. The muscle group targeted also plays a part in how long you need to recover. So if you find that a 1x/week training split or something other than what was discussed is more enjoyable for you and is something you’ll be more consistent with, then that’s what I’d stick with. If you appreciate science-based training insights like this, you’re going to love the BWS programs. Many fitness experts and professional bodybuilders recommend working out each muscle group twice each week. The other 31% trained their muscle groups two to three times a week. Training the Same Muscle 2-3 Times per Week. Which is something to keep in mind and possibly experiment with. The range of effective training frequencies is a lot wider than most people think. Accomplishes a 2 or 3x/week training frequency. Study subjects training three times a week simply performed twice as many sets in each workout. Training a muscle group 2-3x/week is superior to 1x/week. Lifters often justify training as frequently as six days per week by pointing out that they are working different muscle groups each day. Here’s what I mean. If you train one and a half times per week, you’d get 81 growth periods. One of the most hotly debated topics within the fitness industry is training frequency – more specifically, how often should you train each muscle group per week. That schedule will take you through your next few years of training. They all did well. Weekly volume was equated between groups. I’ve designed every single one of them to contain valuable knowledge on why (exactly) you’re training the way you are. This study by Schoenfeld and colleagues demonstrates that training each muscle group more frequently (3x per week) resulted in greater muscle growth than training less frequently (once per week) did. …it’s very likely that the difference in training frequency is indeed what caused that extra 3.1% muscle growth. Basically, you can either train a lot, but less often, or train a little, but more often. They collected 10 different studies and compared training each muscle 1x per week versus training each muscle with higher frequencies of 2 or 3 times per week. Sample workout: Do 2-4 sets of 12-20 reps of each exercise. You can always add a second workout to the mix, but for starters one will do. This style of training incorporates so many exercises that you simply cannot train the same muscle directly more than once or twice a week. Let’s say 12 sets per muscle group is the ideal total WEEKLY training volume. As you can see, each muscle group gets trained just once per week with 6 days of rest in between each workout for the same muscle. For example, this recent 2017 paper compared training each muscle 2 days per week versus 4 days per week. Absolutely not. So, here’s what I (and the smartest trainers in the world) most often recommend…. Think about it. When training each muscle group with a frequency as high as 3 times per week, you need to ensure the opposite of what you needed to ensure when training each muscle just once per week. The big point I’m getting at here is that each weight training frequency can and does work. Sure (assuming you do everything else correctly). Cheers! Training a muscle twice per week has been shown to be better for muscle growth than training … Luckily for us, researcher Brad Schoenfeld recently published a 2016 meta-analysiscovering exactly what we’re looking for. Now, while you can easily do too little or too much no matter what weight training frequency you choose, it’s pretty safe to say that the most common issue with a once-per-week frequency is not creating enough of a stress to warrant that full week of rest you’re allowing, and the most common issue with a 3-times-per-week frequency is not creating so much of a stress that you aren’t able to recover in time for the next workout. And give me a follow on Instagram , Facebook , and Youtube where I’ll be posting informative content on a more regular basis. Smaller muscles like biceps and triceps only really need about half that. And, these are the people we all try to look like, so we try to do what they do. By using a higher training frequency, each muscle will be stimulated more often, which produces a higher number of individual growth periods over time. In fact, a survey of 127 competitive male bodybuilders found that more than two-thirds of them trained each muscle group only once per week. Not to mention, it’s a complete guide to building muscle, losing fat or doing both as quickly and effectively as possible. For example, a recent 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.
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