How Often Should You Train a Muscle? - This NEW Study Is Epic

Summary by Krater

This video examines a meta-analysis exploring the effects of training frequency on muscle hypertrophy and concludes that when weekly set volume is equated, training frequency has little to no measurable impact on muscle growth.

From the video

Answers: Does training a muscle more often in a week maximize muscle hypertrophy?

• resistance training frequency
• muscle hypertrophy
• meta-regression analysis
• direct vs indirect sets
• training volume and frequency

Exercises

• preacher curl · barbell · 3 sets
• incline curl · dumbbells · 3 sets
• barbell curl · barbell · 3 sets
• row · barbell
• bench press · barbell · 4 sets
• squat · barbell
• leg press · machine · 3 sets per session
• leg extension · machine · 3 sets per session
• pull-ups · bodyweight
• cable flies · cable machine
• triceps extensions · cable machine
• lat pulldowns · cable machine
• lateral raises · dumbbells
• RDL · barbell
• leg curls · machine
• flat bench press · barbell · 4 sets
• 30° incline bench press · barbell · 4 sets
• 45° incline bench press · barbell · 4 sets

What it concludes

• When total weekly sets are equated, how often you choose to train a muscle in a week does not seem to matter all that much.
• The fractional method outperformed the total and direct methods in explaining the data regarding training frequency and muscle hypertrophy.
• Data fails to suggest a meaningful difference between trained and previously untrained individuals regarding frequency effects.
• Frequency doesn't appear to be the make-or-break of a training program, so it is best to choose a frequency that aligns with your preferences, schedule, and recovery capabilities.