Amarpreet Singh

 | 1 minute to read


Muscle Building

HYPERTROPHY FREQUENCY RANGE - In previous posts, we discussed what is the optimal rep range and number of sets per workout/week for hypertrophy. ✅ In this post, we discuss how often should we train each muscle to optimize muscle growth 💪 -------------------- A 2016 meta-analysis by Brad Schoenfeld found that if total volume, exercises, and rest between sets are the same, training each muscle 2-3 times per week resulted in greater muscle growth than training each muscle just once per week. BUT WAIT... 👉 More isn't always better. This is because there actually seems to be an upper limit to the number of times you can train a muscle group per week before it starts to do more harm than good. 😧 SO WHAT'S THE UPPER LIMIT? LET'S FIND OUT... -------------------- UPPER LIMIT FOR FREQUENCY 1️⃣A 2017 research compared training each muscle 2 days per week versus 4 days per week. 2️⃣Weekly volume was equated between groups and the research was done for 6 weeks. 3️⃣ After just 6 weeks, the 2x/week training frequency group experienced greater upper body gains than the 4x/week group. 4️⃣ This indicated that sticking to training each muscle group around 2x/week is probably going to be your best bet. -------------------- THEORY BEHIND THIS 1️⃣ After a resistance training workout protein synthesis remains elevated for roughly 36-48 hours in most individuals. 2️⃣ Hence, if you train each muscle 1x/week, you aren't stimulating the growth process as frequently as you could be. 3️⃣ Whereas if you train each muscle group too frequently, you would be interfering with the recovery process. -------------------- PRACTICAL APPLICATION 👉 Stick to training each muscle group 2-3x/week. This way you’re able to maximize the protein synthesis response throughout the week while avoiding any interference with recovery. 👉 Training at frequencies greater than this doesn’t seem to provide an added benefit unless you’re aiming to improve a specific lift. 👉 Keep in mind that it’s total weekly volume and adherence to your routine that are the more important factors when it comes to long-term progress. #fittr #motivation #fittrcoach #quantifiednutrition #fitness #workout #fitnessmotivation #fitnesslifestyle #diet #nutrition #training #fitfam #fitnesscoaching #fitnesscoach #fit #gym #fatloss #transformation #instafit #consistency #strengthtraining
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