If you train a muscle group once a week, you have around 52 possible growth periods yearly compared with 104 growth periods if you train each muscle group twice a week. Taking this into consideration the high training frequency means your muscles have more chances to be stimulated to grow. More strength/muscle gain periods: It’s been shown that the higher volume of training a specific muscle group results in more muscle hypertrophy (to a specific degree).Let's look at a few of the main benefits below. Benefits of Training Each Muscle Group Two Times a Weekīriefly touched on above, there are a number of benefits to training each muscle group twice a week. It is speculated by researchers that training muscle groups two times a week allows them adequate time to be repaired and recover before stressing them again. So, does this mean that training each muscle group three time a week is better than twice a week? There’s no evidence to suggest that this is true. They concluded that training each muscle group twice weekly promoted superior hypertrophic results when compared to training each muscle group once a week. They looked at resistance training frequency and the results on hypertrophic outcomes. In 2016 a meta-analysis was done by well-known researchers in the fitness world Brad J Schoenfeld, Dan Ogborn , James W Krieger. There’s a preponderance of evidence that says training each muscle group twice weekly leads to more muscle gains. Should I Train Each Muscle Group twice Per Week?Īn overwhelming yes! There have been numerous studies conducted to determine the effects of training frequency. We’ll also give you a few sample programs that fit the 2x/week frequency. In this article we will look at some studies that have proven the twice weekly protocol is better for muscle hypertrophy and strength.
Many in the fitness world still believe that the training frequency of once a week is better.
The scientific evidence says that training each muscle group twice a week is optimal. An often-asked question is “should I train each muscle group once or twice a week?”. A constant debate in the fitness world centers around training protocols.
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