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Question: How often should a person work each muscle group per week if their goal is to build muscle? Once, twice, or three times?
When it comes to building muscle, as long as you’re doing everything correctly within your overall workout program (and diet), all three of these training frequencies can work.
What matters most in this context is volume.
As in, how many total sets are being done for each muscle group per week.
Because once you have that weekly number of sets at an optimal level, it mostly just comes down to dividing it up over whatever number of workouts you have for each muscle group per week.
Here’s an example of what I mean.
Let’s pretend 12 total sets per week for the chest is what works best.
If you’re training your chest once per week, you’d need to do all 12 sets in that one workout.
If you’re training your chest twice per week, you’d need to do 6 sets in each of those two workouts.
If you’re training your chest three times per week, you’d need to do 4 sets in each of those three workouts.
In every scenario, you end up with the same total weekly volume (12 sets) being done for your chest. And in the end, that’s what matters most.
Your training frequency is largely just a means for making it happen.
Does that mean 1 vs 2 vs 3 times per week will be equally effective?
Not quite.
There are definitely some important pros and cons to each frequency.
It’s a bit too much to get into in an email, but generally speaking, once per week will be the least effective for most people, and 2-3 times per week will be the most effective.
This, of course, is why 100% of the workouts included in my Superior Muscle Growth program are designed around this "2-3 times per week" frequency.
It's what works best. And once per week? That's an option I only really recommend for maintenance rather than progress.
UNCLE Z REP
WWW.UNCLEZ.RU FOR LIST/ORDERING
When it comes to building muscle, as long as you’re doing everything correctly within your overall workout program (and diet), all three of these training frequencies can work.
What matters most in this context is volume.
As in, how many total sets are being done for each muscle group per week.
Because once you have that weekly number of sets at an optimal level, it mostly just comes down to dividing it up over whatever number of workouts you have for each muscle group per week.
Here’s an example of what I mean.
Let’s pretend 12 total sets per week for the chest is what works best.
If you’re training your chest once per week, you’d need to do all 12 sets in that one workout.
If you’re training your chest twice per week, you’d need to do 6 sets in each of those two workouts.
If you’re training your chest three times per week, you’d need to do 4 sets in each of those three workouts.
In every scenario, you end up with the same total weekly volume (12 sets) being done for your chest. And in the end, that’s what matters most.
Your training frequency is largely just a means for making it happen.
Does that mean 1 vs 2 vs 3 times per week will be equally effective?
Not quite.
There are definitely some important pros and cons to each frequency.
It’s a bit too much to get into in an email, but generally speaking, once per week will be the least effective for most people, and 2-3 times per week will be the most effective.
This, of course, is why 100% of the workouts included in my Superior Muscle Growth program are designed around this "2-3 times per week" frequency.
It's what works best. And once per week? That's an option I only really recommend for maintenance rather than progress.
UNCLE Z REP
WWW.UNCLEZ.RU FOR LIST/ORDERING
