HOW OFTEN SHOULD YOU TRAIN A MUSCLE FOR MUSCLE GROWTH?

if you're after the most effective, muscle building results in the quickest time possible, read on for top tips based on proven science.

HOW OFTEN SHOULD YOU TRAIN FOR MUSCLE GROWTH?

For years most people who lifted weights followed a traditional bodybuilder style split routine training one body part per day, once per week i.e.

• Monday - Chest
• Tuesday - Back
• Thursday - Legs
• Friday - Shoulders and Arms

While this has proven to deliver results time and time again, research has shown that it might not be the most optimal way to train. According to science, there’s another approach you can follow that can be more effective, so you can reap results quicker.

Before we dive right into the training approach, let me explain what training frequency is.

TRAINING FREQUENCY COUNTS

Training frequency is the number of times you train a muscle in a week. It’s also important to consider how heavy the weights are. Just repeatedly lifting heavy weights will increase muscle size and strength...eventually...but your training time is precious so this is where the following time-effective, results-based training plan comes in.

A MORE OPTIMAL TRAINING FREQUENCY

A training frequency of once a week will get you bigger muscles, but research as highlighted below shows that a training frequency of 2-3 times per week is more effective in reaching this goal.

“When comparing studies that investigated training muscle groups between 1 to 3 days per week on a volume-equated basis, the current body of evidence indicates that frequencies of training two times per week promote superior hypertrophic outcomes compared to one time.”

“It can therefore be inferred that the major muscle groups should be trained at least twice a week to maximize muscle growth; whether training a muscle group three times per week is superior to a twice-per-week protocol remains to be determined.” 1

This is definitely a training principle that I apply to all my clients that want to increase muscle and in my own training. 

Don't panic though, this doesn’t mean you have to start training twice as much! Simply do a similar amount of exercises per body part each week but spread them out and train multiple body parts each session. An example of how you might want to fit this approach to your training programme is outlined below.

HOW TO FIT THIS INTO YOUR WEEKLY WORKOUTS

To ensure you train each muscle group twice a week, you could structure a three-session training week as follows:

Session 1 - Chest, back (horizontal plane) and legs

• Squat
• Single Arm Row
• Stiff Leg Deadlift
• Chest Press
• Seated Row
• Hamstring Curl
• Flyes

Session 2 - Shoulders, back (vertical plane*) and legs

• Deadlift
• Pull Ups / Close Grip Pull Down
• Lunges
• Shoulder Press
• Wide Grip Pull Down
• Lateral Raises
• Leg Extension

Session 3 - Upper body: Chest, back, (horizontal and vertical plane*) and shoulders

• Chest Press
• Single Arm Row
• Shoulder Press
• Pull Up/ Close Grip Pull Down
• Incline Chest Press
• Seated Row
• Wide Grip Pull Down
• Lateral Raises