How Many Times per Week Should You Train Each Muscle?

TIMESTAMPS
00:00 Intro
00:40 Frequency
01:53 Frequency & Hypertrophy
03:57 Low vs Moderate vs High Frequency
05:26 Frequency & Volume
07:31 Individual Differences?
08:44 Muscle Group Specificity?
10:24 Volume Accumulation
11:17 Practical Recommendations

STUDIES

ONLINE COACHING & CONSULTING

BOOKS & TRAINING TEMPLATES

SOCIAL MEDIA

[os]

We have time to test on ourselves. There are so many factors that the best way to determine what works for us is just to try. Try 2 months with a bro-split, have a rest, then try an upper/lower for 2 months. That's what I did. No difference, except on the legs because the volume was increased. My trainings were
- Day1: Back Day 2: Chest Day3: Legs Day4: Shoulders
- Day1: Upper, Day2: Lower, Day3: Upper, Day4: Lower
Don't read studies. Do studies on yourself.

[b.d.]

Thanks, great and structured information. Upper/lower split working best for me. 3.5 workouts per week.

[TypicallyUniqueOfficial]

The most annoying fact about research: everyone responds differently.

As pointed out, it's really best to try different training modalities and see how you respond personally.

[andynonimuss]

Two times per week seems more realistic than 3 times a week.

[AravinthKumarMostwanted]

awesome information and this is one info I was waiting for so long from you guys. Now more happy that my full body workout works. thanks guys

[eugeneimbangyorteza]

Twice a week for each muscle is a great practical cue for overwhelmingly majority of people especially beginners. As long as rest, recovery, and volume are equated, beginners can opt to do thrice a week in order to master the form of compound movements. Intermediate and advanced athletes are the biggest benefactors of 3-5 times per muscle group frequency.

[TheYonkoMaui]

Ain't gonna lie, I've been watching there videos multiple times and I'm making a workout program based off what I've learned here. Honestly one of my favorite channels

[ironwillfitness]

A variable you may be overlooking is which phase of training the person is in. That has a direct correlation with how much volume should be used. For example in an endurance stabilization workout, you have to stay between one and three sets per exercise and between 12 and 20 reps. The closer you are towards the 20 reps the more emphasis on stabilization muscles and increasing tendon strength.

[UnToughtReaper]

Subscribed, wish I found this channel earlier. I was beginning to doubt my full body workout because every other person does different splits

[mikesane]

Great value information, I love the way you put the information and present it.

[stevehanson]

At 54 and someone that weight trained in my 20's and 30's, and then started a family with no time, getting back into training a little over two years ago always looking for a better way. I am self employed and have a nicely appointed gym in my basement I can train as often as I'd like. That said I really like the momentum of training 6-7 days a week. I find that life has a way of throwing in a day off here and there. For a little over 20 months doing a push/pull legs I do like this routine and have come a long way. Mostly sticking to a 3 exercises per body part 3 sets of each for 18 sets per week. Roughly 45 mins per session. Slowly I've made my way into adding exercises and sets to 4/4 for large muscle groups trained first and 3/3 for smaller muscle groups last. Roughly one hour per session. 32 sets per week for chest, back and legs and 18 sets per week for tri's bi's and shoulders. I always feel strong and my diet is very good to excellent. My stats are 6'2", 210 lbs. Body fat 16-20%? Looking for some constructive criticism on my routine as my research seems to give me doubts no matter what I do...

[ramilsonmelo]

I know, I know, these are articles and bla blá blá. However, in my experience, I sum up in a phrase " If you train hard, You must rest hard". If You hit your muscles smoothly, go on training 2 or 3 times a week. But if You hit seriously, many sets, rest at least 7 days. Specially if You're naty.

[alessandrofrioli]

I started to train one muscle per week and is working well. I'm 47, 96 sets per week for muscle

[olitheoptimist]

Is the following an optimal serial for each workout day to maximize sustained muscle growth?

Day 1: Chest, Triceps, and Legs (Saturday)
Warm-up: 10 minutes
Leg Press Machine: 4 sets x 8-10 reps
Leg Extension Machine: 3 sets x 10-12 reps
Seated Leg Curl Machine: 3 sets x 10-12 reps
Bench Press Machine: 4 sets x 8-10 reps
Incline Chest Press Machine: 3 sets x 10-12 reps
Pec Deck Machine: 3 sets x 10-12 reps
Tricep Pushdown Machine: 3 sets x 10-12 reps
Overhead Tricep Extension Machine: 3 sets x 10-12 reps
Chest Press Machine (alternative to dips): 3 sets x 10-12 reps
Cool Down: Stretching for 10 minutes

Day 2: Back and Biceps (Monday)
Warm-up: 10 minutes
Lat Pulldown Machine: 4 sets x 8-10 reps
Seated Cable Row Machine: 3 sets x 8-10 reps
Machine Pull-up Assist: 3 sets x 10-12 reps
Barbell Row Machine: 3 sets x 8-10 reps
Preacher Curl Machine: 3 sets x 10-12 reps
Cable Bicep Curl Machine: 3 sets x 10-12 reps
Cool Down: Stretching for 10 minutes

Day 3: Shoulders and Abs (Thursday)
Warm-up: 10 minutes
Shoulder Press Machine: 4 sets x 8-10 reps
Lateral Raise Machine: 3 sets x 10-12 reps
Front Raise Machine: 3 sets x 10-12 reps
Cable Crunch Machine: 3 sets x 15-20 reps
Abdominal Crunch Machine: 3 sets x 15-20 reps
Plank: 3 sets x 30-60 seconds
Hanging Leg Raises: 4 sets x 10-15 rep
Cool Down: Stretching for 10 minutes

Would this serial be ensuring i’m hitting each muscle group in a structured manner, allowing for maximal muscle engagement and growth?

[meryemcokal]

u love your channel i love this video, i love everything that you shar eim obsessed witht how cut clear everything is. i love it so much i got shivers down my spine from how much i appreciate how awsome your videos are. ive been on my gym joruney for a year now but your information has fathered me and taught me everything. thank you so much!!

[kimmy]

If you have a WHOLE workout for biceps, then a WHOLE workout for triceps, then a whole for the entire lower body, you'll look like Jony bravo I think... The legs are multiple muscle groups that are used to lumbering around our whole weight all day! (Not your fault, but it's funny seeing that in a research!) Great video!

[danieldistrola]

Great information and a lot to think about.

[Andreas_PR]

9:55 I had seen a video where Dr. Mike says that low rep ranges don't work because the muscle has a small range of motion. To do 6 - 10 reps it's gonna take you like 10 - 15 sec. and the time the calves produce tension is not enough to trigger a hypertrophy stimulus. He compared to the time your calves produce tension to do 1x2 of squats and as we know doubles ain't ideal for hypertrophy. That applies to forearm curls and shrugs.

[nikosrosos]

I do highly believe that the most is 2 to 3 times every six days, and in a split program that doesn't involve same muscle the next training so either a push pull legs or a half body of push muscles plus quads and a pull plus harms tings calves but with no compounds on legs, as you advance more frequentcy will be hiddering cause there is a certain amount of volume you can do each training and many times maybe you aren't ready to hit again 2 days afterwards or even 3

[KenanTurkiye]

Fun fact: (according to my experience, may not be applicable to you) is that this balance of per session volume and weekly freequency changes and is dynamic in time, what worked before may not work now as you muscles get accustomed to the stress you had it put through, so one needs to properly understand how much of a load progression one needs, I think the pivotal point is that.

Without reading whether your muscles adapted and what kind of a progression you need, it become hard to evaluate how you benefit or not from a higher frequency or per session workload.

It's science and art, TOGETHER, thus it's madness! :)))