Training a Muscle 2x vs 3x a Week for Growth (New Study)

Timestamps:
0:00 Intro
0:55 Part I: Deconstructing the Data
5:25 Part II: Frequency & Volume for Hypertrophy
8:19 Part III: Summary

References:

Beats:

[HouseofHypertrophy]

Timestamps:
0:00 Intro
0:55 Part I: Deconstructing the Data
5:25 Part II: Frequency & Volume for Hypertrophy
8:19 Part III: Summary

[ZombiesMyPizza]

Really don't understand why they wouldn't make the total weekly volume the same between groups so we can get a more true picture. Based on what we know already, the outcome of this study the way it was conducted was pretty obvious.

[changestudioss]

00:00 📚 This study compares training a muscle two times a week vs. three times a week for muscle hypertrophy with different set numbers.
01:10 📈 Both slow twitch and fast twitch fiber groups saw more muscle growth with a three times per week training frequency.
03:01 💪 The majority of individuals grew better training three times per week compared to two times per week, with an extra 1 to 3% growth in quads, hamstrings, and biceps.
03:44 🔍 Fiber type is just one factor that determines muscle growth, as having more fast twitch fibers doesn't always lead to greater gains than having more slow twitch fibers.
05:36 🔄 Training frequency plays a role in muscle growth, with the three times per week frequency leading to slightly better gains.
07:04 📉 Lower set numbers can still achieve substantial muscle hypertrophy, but performing nine or more sets per week for a muscle group tends to produce more growth.
08:26 ✅ Training three times per week with more sets generally leads to greater muscle hypertrophy compared to training two times per week with fewer sets.

[patrickh]

I've always worked out doing multiple sets per muscle at normal speed and my workouts lasted over an hour. I was doing 3x per week. Recently, I discovered Fred Hahn's method of high intensity, super slow reps. It only demands one set per muscle to failure. So now my full body workouts only take less than 30 minutes and due to the high intensity required, I only do 2x per week now and I feel much stronger doing this new method of training. BTW, I'm 65 and workout at home with only a pair of Bow-flex adjustable dumbbells.

[Jimmyli]

The fact that many of these studies use "non-trained" individuals, which leaves a lot of questions for us moderate to advanced lifters.

[Muphenz]

Great work! I can't get enough of your content.

[Myytzlplk]

50yo I vary between 2 or 3 days a week, just depends on how long it takes me to recover, that's it. If I cannot perform with at least the same weight and reps, I need more recovery. Proper nutrition, sleep, obviously effect recovery. As does intensity of workout. Took me forever to be patient enough to do this, and the gains are every bit I was told. Best shape of my life. And i still smoke. Couldn't quit everything yet.

[ernestcieslak]

One of the best channels when it comes to pure knowledge

[yoonvsaechao]

Uploaded just in time! I recently accepted a promotion at work but will cause me to work more hours, giving me less time to train. Was trying to figure out a 2x full body workout plan. Thank you for the great info 🙏

[Abe_]

A few questions:
- How accurate is measuring muscle carnosine using proton magnetic resonance spectroscopy machine?
- How does this fit into the overall literature for advanced lifters into their 30s, 40s, and beyond? Doesn't age require more volume to maintain?
- Genral question about most strength and hypertrophy studies. How applicable are they to advanced lifters since most subjects are beginners?

[anthonydecarvalho]

I've been training for 50 years the best results for the last 20 years is training with great intensity one time a week, 1 set per muscle group. I regularly get compliments and i do not use and enhancements of any kind with the exception of creatine.

[YShiishening]

3:30 1-3 percent… tage points. Big difference! I think your phrasing was a bit misleading as this means leaving about 30% of gains, which is of course highly significant!

[LevysFitness]

Wow. What an in depth analysis. Very Understandable and fun to watch due to the awesome editing style!!

Another great video! looking forward for the next one❤

[ChristopherRobin]

Consistently great content! Your channel is so underrated. Keep up the great work! 👍

[consciousmatter]

I still think there is value in 3x a week. Most people have a large program with a whole bunch of exercises and do things like half ass bicep curls at the end of their exercise due to fatigue. Having a large exercise program divided up throughout the week will allow you to be more fresh and may influence the amount of muscle hypertrophy a person may get. I would like to see studies where they factor in fatigue in the equation and actually use a full exercise program or involve exercises that meaningfully fatigue like multiple compound exercises instead of just doing isolation exercises.

[PARTYManagementARG]

the sweet spot is, do the max THAT let you recover healthily. You must meassure your capacity from one week to another. If you cant match your last training volume/max rep, then you didnt recover.

[doggo]

Always gotta help with the algorithm 💪

[kay]

i have seen a lot of natural bodybuilder athletes arguing that frequency is important to maintain a great mechanical tension (the most important thing to hypertrophy) though all the weekly volume, for example: if you do 16 sets for chest in one day on the last exercise you will be fatigued and will perform bad, but if you divide 16 sets in 2 days every exercise you do will have your best performance, because you are not fatigued. Sorry for any grammar error in this comment, im brazillian haha

[deyan]

HAVE ANY OF YOU SEEN THE PEOPLE WHO participated in the research? Before and after? I really want to see these people.

[imshrpysart]

I hardly understand any of this but I feel smart and cool for being interested in it, very cool👍