How often should you work out a muscle group each week?

The question of how often a muscle should be trained per week has been the subject of heated debate among strength athletes and bodybuilders for years. In his video,

 Dr. Malte Puchert explains that there are two main camps with different approaches:

• Approach 1: Train a muscle only once a week—but with maximum intensity and multiple sets.
• Approach 2: Train the muscle two to three times a week – with fewer sets per training session.

But what does the science say? And which method is best for you?

Muscle growth is a marathon, not a sprint. A well-thought-out plan and consistent training lead to the best results in the long run.DR. Malte Puchert

The Science Behind Training Frequency

Protein Biosynthesis and Muscle Growth: Protein biosynthesis—the process by which muscle grows—is elevated for about 48 to 72 hours after training and then subsides again. This suggests that a muscle could be trained more frequently than just once a week to maximize muscle growth.

Scientific Findings: A groundbreaking review by Brad Schoenfeld and James Krieger (2016) showed:
Training a muscle at least twice a week leads to greater gains in muscle mass than training it just once—provided that the weekly training volume remains the same.