How Often Should You Train Each Muscle To Maximize Growth?

One of the most hotly debated topics within the fitness industry is training frequency – more specifically, how often you should train each muscle group per week. Many advocate that a training frequency of 1x/week is best, whereas others favour a higher frequency approach. However, as a natural, it’s important that you choose the right training frequency that enables you to maximize your approach. And in this video, I’ll show you exactly how often to train a muscle to do so. In fact, as you’ll see, choosing the right frequency to strain each muscle per week can potentially enhance your muscle growth by 3.1% - which to put in perspective, can equate to almost an extra lb of muscle gained by a beginner in their first year of lifting. So long story short – take training frequency seriously and ensure you’re not selling yourself short with your current routine!

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LINK TO WRITTEN ARTICLE:

MUSIC:

STUDIES:
Survey:
Meta-analysis:
2x vs 4x:
Protein synthesis:
Switching frequency may be beneficial:

[logvedio]

Someone in hurry
1.more frequency work
2. Twice a week is better then four times a week.

[daveherts]

Happy birthday man🎉🎉 ps your programms are awesome!

[crank]

Purchased your program and have been going at it for 5 days now - great stuff! Thanks :)
Happy Birthday Jeremy! You definitely deserve the day off. Go have a blast! -

[Christian-cfch]

I love how scientific your research is. Something I trust, thank you.

[Jacob-sssl]

At 1:14, the chart you show indicates a roughly 3% increase at around 6.8%. One thing I think you misinterpreted was that this wasn't a 3% increase, but actually about a 100% increase, since the amount of muscle growth rate doubles. I'm not sure if this percentage is based on weekly results or what, but I figured I would let you know as that is essentially what the chart represents.

[hooliganbubsy]

It's important to remember that even though you might only isolate your biceps once a week, every single pulling exercise you do whether inside the gym or outside is also a bicep exercise.
e.g. Biceps on monday but back and traps on thursday would essentially be 2 bicep workouts a week.

[gapwedge]

The older you get the more rest you need. At 66 I am still seeing gains lifting 2-3x per week with 7-9 hours of sleep each night. Listen to your body, . It will tell you if more rest is needed. At least it works for me. Great channel.

[mikerousi]

OMG There are so many videos and researches for fitness, all canceling one another. I dont even know what im supposed to do anymore...

[VTFFTW]

Recently started high frequency training and love it! Strength is blowing up, and my physique looks better (I think)

[pauldeitado]

Monday: chest 18 sets, shoulders 8 sets, tris 8 sets. Wednesday: back 18 sets, traps, 8 sets, bies 8 sets. Friday back 8 sets, chest 8 sets, shoulders 8 sets, traps 8 sets, bies 8 sets, tris 8 sets. Saturday: legs & core. I’ve been on this setup for a month and really like it so far. BTW love the videos! Keep up the great work

[jibanez]

Great job on the program Jeremy! I bought the intermediate shred and can tell that a lot of hard work was put into creating it. Thank you, and Happy Birthday!

[kpro]

Bro you are amazing! All this free knowledge, amazing

[icejumperke]

Thanks Jeremy, this is a highly debated topic nowadays, so thank you for explaining all of the studies (: We owe you! 💪

[ruddygrace]

Happy Birthday Man!!! Love your videos..

[rcrd]

I had been wondering about this for ever. Thanks for the info. Very informative as always 👍

[orang-utanklaus]

I have had good experience training one muscle group every 10 days.
So one day of training, one day of break until the split starts again after 10 days. This worked best so far ✌️
I highly recommend trying it out yourself. good luck 🍀

[dris]

I find the switch from 2x to 1x per week causing MORE muscle gains very interesting. I used to do a bro split and made great gains.I wonder if the systemic recovery is more important than targeted muscle recovery.

[aurelienyonrac]

Thank you, that training program for the week is wonderful, thank you for helping me, and everyone else. Take care.

[TheRealFutureMillionaire]

I personally do Push/Pull/Legs 2x A week so 6 days a week. Sometimes 5 days a week. Depending on how I feel. I've been doing it for the last 3-4 years And I would never go back to anything else....💪💪💪🤘🤘🤘

[honesttroll]

Makes a huge difference if you are taking gear or not. If not, 2x a week is maximum! 1x isn't enough so maybe 2x every 10 days etc. Just got to try each and figure it out. Aslong as u can feel every muscle slightly aching all of the time, they're growing.