How Often Should You Train a Muscle Each Week?
The topic of how often a muscle should be trained each week has sparked heated debates among strength athletes and bodybuilders for years.
Muscle growth is a marathon, not a sprint. A well-thought-out plan and consistent training lead to the best long-term results.
The Science Behind Training Frequency
Protein synthesis and muscle growth:
Protein synthesis – the process through which muscles grow – is elevated for about 48 to 72 hours after training, and then begins to decline.
This suggests that training a muscle more than once a week could help maximize growth.
Scientific findings:
A landmark review by Brad Schoenfeld and James Krieger (2016) found that:
Training a muscle at least twice per week leads to greater gains in muscle mass compared to training it just once – as long as total weekly training volume stays the same.
Stay consistent – success comes with time!
New Research: Has Anything Changed?
In a follow-up analysis from 2019, Schoenfeld and Krieger came to a more nuanced conclusion:
The difference between training a muscle once versus multiple times per week is less significant than initially thought.
What truly matters isn’t how often you train – it’s your total weekly volume (sets per week).
What does this mean?
Training frequency plays a secondary role
The total number of sets per week is the key factor
Individual differences in training
A 2022 study highlighted the importance of individual variability:
Some people see better results from intense training once per week
Others benefit more from frequent training at moderate intensity
So there’s no one-size-fits-all answer – you’ll need to find out what works best for your own body.
Tips: Ensure proper recovery, track your progress consistently, and adjust your training to fit your individual needs.
Conclusion: Which Approach Is Right for You?
General recommendation:
Start with 2 training sessions per muscle group per week.
Distribute your training volume evenly across the week.
Tips for optimizing your routine:
Prioritize recovery: Make sure each muscle group is fully recovered before hitting it again.
Track your progress: If you hit a plateau, try a different approach – e.g., more intensity or more volume.
Personalize your plan: Test whether less frequent but more intense or more frequent but moderate training works better for you.
Patience is key
Muscle growth is a marathon, not a sprint.
A well-structured plan and consistent effort will lead to the best long-term results.
Want to learn more?
Watch the video by Dr. Malte Puchert or read additional scientific articles on the topic.
Try different approaches and find out what truly works for you.
Stay consistent – success comes with time! 💪
The article by Dr. Malte Puchert
