Total Sets Matter More Than Number of Workouts

Training a muscle group more than once per week seems to have minimal effects on muscle growth.

Building muscle requires consistent strength training over time to achieve noticeable gains. But how often should each muscle group be trained weekly to maximize muscle growth? Is a five-day split to train each muscle group once weekly effective?

New Data

Consider completing nine sets for the biceps across three different exercises:

Training once per week would require completing all nine sets in a single session. Training three times per week would allow nine sets to spread across the three sessions. The key is to keep the total weekly sets equal to isolate the effects of training frequency.

• The Total Method: Counting all sets equally.
• The Fractional Method: Assigns partial value to indirect sets.
• The Direct Method: Only counts direct sets, ignoring any indirect activation.

Research has shown that the fractional method is the most accurate in interpreting training data.

Training Frequency & Muscle Hypertrophy

The study found no significant or consistent effects of frequency on outcomes. However, there was a noticeable improvement when frequency increased from zero to once per week, with a smaller, less impactful improvement observed when increasing from once to twice per week.

Interaction With Set Numbers?

Concerns about the research methodology have been raised, mainly regarding the use of too many sets, which may have hindered recovery in the higher-frequency groups. Critics argue that higher training frequencies could yield better results if recoverable training volumes were used.

How To Approach Traning Frequency

Ultimately, the total volume of the sets performed is more critical for muscle growth than training frequency.

If volume is high, spread out sets over multiple sessions to avoid overtraining. Dividing the total training volume across multiple days each week is more practical and beneficial for performance and consistency. For example, completing 70 sets over a month instead of one training session is more likely to be effective.

References

1. Pelland, N. J., Remmert, N. J., Robinson, N. Z., Hinson, N. S., & Zourdos, N. M. (2024). The Resistance Training Dose-Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain. SportRiv. https://doi.org/10.51224/srxiv.460
2. Ramos-Campo, D. J., Benito-Peinado, P. J., Andreu-Caravaca, L., Rojo-Tirado, M. A., & Rubio-Arias, J. Á. (2024). Efficacy of Split Versus Full-Body Resistance Training on Strength and Muscle Growth: A Systematic Review With Meta-Analysis. Journal of strength and conditioning research, 38(7), 1330–1340. https://doi.org/10.1519/JSC.0000000000004774

Conclusion

The study suggests that training a muscle group more than once per week may not have a significant impact on muscle growth, as long as the total weekly sets remain consistent. It’s essential to focus on the total volume of sets performed and consider individual recovery capabilities when designing a training program.

FAQs

Q: Can I still train each muscle group once weekly and see results?

A: Yes, as long as the total weekly sets are consistent and you’re training with a proper volume and intensity.

Q: Is it better to train each muscle group multiple times per week?

A: The study suggests that training frequency has minimal effects on muscle growth, but it’s essential to consider individual recovery capabilities and focus on the total volume of sets performed.