Training frequency, the number of times a muscle group is trained per week, is a critical variable in strength training programs. For beginners, research suggests training each muscle group once a week is sufficient, provided the overall training volume is adequate. This aligns with the traditional “bro split” routine. However, as lifters become more advanced, the optimal training frequency increases.
The “anabolic window,” the period of enhanced muscle protein synthesis following training, shrinks as individuals progress. While increased volume or intensity can partially offset this, higher training frequencies are often necessary for optimal muscle growth in more experienced lifters.
For intermediate lifters, a frequency of two or three times per week per muscle group is generally recommended. Several studies support the superiority of three weekly sessions compared to one, given equal weekly training volume.
For advanced lifters, the ideal training frequency is often higher. A study on military personnel comparing three and nine weekly sessions found the higher frequency group experienced both fat loss and muscle gain, while the opposite occurred in the lower frequency group. The “Norwegian Frequency Project,” a study involving elite powerlifters, demonstrated significant strength gains in the group training each muscle group six times per week compared to the group training three times per week.
The role of performance-enhancing drugs in training frequency studies is a valid concern. While drugs can increase work capacity and potentially allow for higher frequencies, they also shift an individual’s proximity to their genetic potential. This makes it difficult to determine the precise impact of drugs on optimal training frequency.
The correlation between strength gains and hypertrophy in training frequency studies is another important consideration. While the Norwegian Frequency Project showed a strong trend towards greater hypertrophy in the higher frequency group, the results didn’t reach statistical significance.
When weekly training volume is equated, the benefits of higher training frequencies become even more apparent. In practice, higher frequency training often leads to greater overall volume due to reduced fatigue in each session.
It’s crucial to find a balance between per-session volume and total weekly volume when increasing training frequency. Even a single set at 30% of one-rep max can significantly increase muscle protein synthesis. However, simply increasing frequency without adjusting overall volume can lead to overtraining.
One effective approach for intermediate lifters involves a heavier, more fatiguing training day followed by a lighter day and then a rest day. This results in a frequency of two out of three days per muscle group.
Advanced trainees can benefit from full-body training performed daily, often incorporating variations in exercises, rep ranges, and overall program structure to maximize results. The number of sets per exercise can range from one to eight, depending on individual factors such as gender and training experience.
The “novelty effect” can influence the outcomes of training frequency studies. Switching from a familiar bro split to a novel training split, such as upper/lower or full-body, can lead to increased gains simply due to the change in stimulus.
Block periodization, while potentially beneficial for mixed athletes balancing multiple training goals, may not be superior to continuous programming for strength and hypertrophy gains in bodybuilders. Consistent progress is often observed in long-term training programs with systematic adjustments based on individual progress.
When progress stalls, changes in exercise selection, volume, or periodization strategies are usually more effective than reducing training frequency. However, lifestyle factors such as increased stress can influence optimal training frequency.
Training frequency is closely related to nutrient timing. The anabolic window shortens as individuals become more advanced, making it increasingly important to time nutrient intake around workouts, especially for elite athletes. While post-workout shakes can be beneficial, ensuring adequate protein intake throughout the day remains crucial.
Enjoyment and motivation are important factors to consider when designing training programs. While physiological benefits should be prioritized, incorporating elements that promote adherence, such as preferred exercises or training splits, can enhance long-term progress.
