Training Frequency for Hypertrophy: The Evidence-Based Bible

Next to "How many sets should I do?", one of the most common questions by people looking to maximize muscle hypertrophy is, "How often should I train each muscle group?"  You'll find a variety of opinions on this matter, both among the "bros" as well as professionals in the field.  In practice, you'll see training frequencies ranging from the classic "bro-split" of one muscle group per day, to the typical "train each muscle group 2-3 times per week", to the recent trends towards high training frequencies, training each muscle group on almost a daily basis.  So which approach is correct?  Or does it matter that much?  In this 8,000 word evidence-based guide, I will go over all of the data that is relevant to training frequency, including muscle protein synthesis, strength recovery, muscle damage, and studies that have examined the impacts of frequency on hypertrophy.  I also present you with a BRAND NEW meta-analysis on training analysis you won't find anywhere else!

If there ever was a bible on training frequency, this is it.

Click here to learn just how frequently you should train each muscle group to maximize your gains (MEMBERS ONLY).


Get the latest science on muscle gain and fat loss every month

Keeping up with the research is tough, so let us do the work for you. Consider signing up for Research Explained in Practical Summaries (REPS). We cover five studies per month and break everything down for you, so you don't need a PhD to interpret the data. Click here to learn more.

Get access to over seven years of past research reviews, video content, and Q&As on training and nutrition

Get access to the Weightology Archives of over 400 video and written research reviews, evidence-based guides, and Q&As. A total of 7.5 years of content! A huge variety of topics related to muscle building, fat loss, nutrition, and fitness are covered. Click here to obtain lifetime access.  
0 0 votes
Article Rating
Notify of
Inline Feedbacks
View all comments
Would love your thoughts, please comment.x