One of the most overlooked factors in designing a workout program is training frequency—how often each muscle group is trained per week. While exercise selection, intensity, and volume often dominate conversations around muscle growth, training frequency plays a crucial role in maximizing progress, particularly through its effect on muscle protein synthesis (MPS).
In this article, we’ll explore what the science says about MPS, how long it remains elevated after training, and how frequently you should train a muscle group to optimize hypertrophy.
Muscle protein synthesis refers to the biological process through which cells build new proteins, primarily in response to resistance training and nutrient intake (especially protein). This process is central to muscle repair and growth.
After a workout, the body enters a state where MPS rates exceed muscle protein breakdown (MPB), resulting in a net positive protein balance that supports muscle growth. However, this anabolic state is temporary and varies based on an individual’s training history.
This timing indicates a limited window for growth stimulation following each training session.
If a muscle group is trained only once per week, that group may experience elevated MPS for just one or two days, followed by 5–6 days of inactivity. During this period, the muscle is not in an anabolic state, and progress can be suboptimal.
Training each muscle group more frequently allows for repeated stimulation of MPS, thereby maintaining a more consistent anabolic environment conducive to muscle growth.
A 2016 meta-analysis by Schoenfeld et al., published in Sports Medicine, concluded that training each muscle group twice per week resulted in significantly greater hypertrophy compared to once-weekly training.
A 2019 meta-analysis further supported this by showing that while training frequency alone may not independently enhance hypertrophy if total weekly volume is matched, distributing volume across more sessions can improve session quality, reduce fatigue, and support better recovery.
Training a muscle more than three times per week can yield results if volume is appropriately managed and recovery is prioritized. High-frequency training programs, such as full-body routines 4–6 days per week, have shown success in athletes and advanced trainees.
However, for most individuals, increasing frequency beyond three times per week offers diminishing returns and increases the risk of overtraining if not carefully programmed.
Beginners:
Intermediate Lifters:
Advanced Lifters:
A well-structured training program that balances frequency, intensity, volume, and recovery is essential for long-term progress. Rather than simply increasing training frequency, aim to optimize all training variables for your current level and goals.
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