The Science Behind Workout Frequency

Discover the intricacies and information of the science behind workout frequency. Are more workouts always better? How about training a muscle group twice a week compared to 3 times a week? That and more in the paragraphs below.

Embarking on the journey to sculpt a muscular physique often involves navigating a maze of conflicting advice, with one recurring theme echoing through the gym walls: the pursuit of higher workout frequency for greater gains. Yet, as familiar as the concept may be, the adage “more is better” warrants closer scrutiny. In this article, we peel back the layers of the workout frequency debate, shedding light on the intricacies that determine when an increased number of workouts may or may not translate into superior results.

The fitness realm is replete with anecdotes extolling the virtues of hitting the gym more frequently, but the reality is far more nuanced. The twenty-first weekly tip dives deep into the complex world of workout frequency, offering insights that go beyond the conventional wisdom. As we embark on this exploration, it becomes evident that the key lies not in mindlessly piling on more sessions but in understanding the science behind muscle growth, the delicate balance of recovery, and the individualized nature of effective training.

The allure of a higher frequency program is undeniable, often suggesting a direct correlation between the number of sessions and the magnitude of gains. Yet, as we delve into the intricacies, we begin to discern the scenarios where more might not necessarily equate to better. This is not a dismissal of the benefits of increased frequency; rather, it’s an invitation to consider the subtleties that can significantly impact the efficacy of your training regimen.

In the chapters that follow, we will dissect the optimal frequency for training specific muscle groups, drawing on research-derived insights. We’ll uncover the science behind hypertrophy, demystifying the mechanisms that govern muscle growth. The discussion will extend beyond the binary of once versus twice a week, touching on the delicate balance of volume and recovery that defines an effective workout routine.

The information below was retrieved from a video uploaded by Dr. Mike Israetel. Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t only talk about workouts and fitness tips, he often dives deep into health and nutrition.

As we navigate the labyrinth of workout frequency, we’ll also explore the contextual relevance of training a muscle group three times a week and the fine line between four and three sessions per week. The article will culminate in a holistic perspective on total sessions per week, emphasizing the paramount importance of consistency over the sheer number of workouts planned.

In essence, the journey ahead is a quest for clarity amid the cacophony of fitness advice. It’s an endeavour to empower individuals with the knowledge to make informed decisions tailored to their unique physiology and goals. So, let’s unravel the intricacies of workout frequency, separating the wheat from the chaff, and paving the way for a more strategic and effective approach to muscle-building endeavours.

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Science Behind Workout Frequency

Muscle Frequency:

Twice a Week vs. Once a Week Research suggests that training a muscle group twice a week generally yields better results compared to a once-a-week approach. The rationale behind this lies in the muscle growth cycle, which lasts about half a week at most. By training a muscle twice a week, there are more opportunities for it to grow. Additionally, splitting the training into two sessions helps reduce the impact of “junk volume,” allowing for fresher and more effective sets.

Optimal Set Range:

It’s essential to strike a balance in terms of the number of sets per session. Going beyond 12 to 14 sets per muscle group may lead to more damage than stimulation, hampering hypertrophy. Aim for a mid-range of 6 to 12 sets per session per muscle, with the ideal frequency being twice a week.

Three Times a Week:

Context Matters While training a muscle three times a week can be more effective on average, it’s not a universal rule. Context matters, especially for muscle groups prone to high fatigue and slower recovery, such as legs. Factors like body weight, strength, and joint health play a role in determining the optimal frequency.

Four Sessions Per Week:

Situation-Dependent The discussion between four and three sessions per week becomes highly situational. It’s not a clear-cut principle, as factors like recovery, joint stress, and individual response come into play. For most individuals, three sessions per week may be preferable to avoid overtraining and excessive fatigue.

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Total Sessions Per Week:

Consistency is Key Consistency in training sessions proves to be more crucial than merely aiming for the highest frequency. While training five times a week is generally more effective than four, and six slightly better than five, the key is aligning your plan with your ability to consistently execute it.

“Six days of training per week, you show up to the gym six times, is only probably a tiny bit better than five and it only is contextualised if you can recover,” Dr. Mike Israetel says. Only very advanced athletes, such as CrossFit athletes or professional bodybuilders, should hit the gym more than six days per week.

Rest Days:

The importance of recovery rest days are a crucial aspect of any training program. Attempting to train every day may lead to diminishing returns, as the body requires adequate time for recovery and growth. Even advanced athletes find that seven-day programs can be counterproductive due to insufficient recovery.

However, consistency beats any training plan. Even if your workout is logical and optimised for your goals, if you are skipping a few exercises or sessions, you could get more results by just showing up to the gym more frequently even without a specific workout plan.

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To wrap it all up, the mantra of “more is better” requires a nuanced approach. Training frequency should align with individual recovery capabilities, focusing on quality over quantity. Experimentation, honesty with oneself, and a commitment to consistency are the pillars of an effective workout routine. Remember, the goal is not just to train harder but to train smarter for sustainable and optimal muscle growth.

Dr. Mike Israetel concludes that you should train at least 2 times per week for any given muscle. Make sure you are well rested because resting days are when muscles take their time to grow. Make sure you are choosing high-quality exercises that optimise growth for the muscles you are hitting.

Watch the video below to see Israetel explain the science behind workout frequencies in a more detailed way.