Training frequency: How often to train a muscle?

• The size and muscle fiber composition determine the optimal training frequency of a muscle.
• The smaller a muscle and the more slow-twitch muscle fibers it consists of, the more frequently it can be exercised.
• The optimal training frequency per muscle is on average 2-4 targeted training stimuli per week.
• Beginners should train on a full-body plan and advanced athletes should train with a higher training split.

Optimal Training Frequency for Maximum Muscle Building Potential

To achieve full muscle-building potential, each muscle should be trained at its own individually optimal training frequency - neither too infrequently nor too frequently.

The basis for how often a muscle group should be trained is the optimal weekly training volume - that is, how many sets per week should be performed for that muscle group. A rough guideline is 11-18 sets per muscle group per week on average.

Criteria for Determining the Training Frequency of a Muscle

How this optimal training volume should be distributed over the individual training days through the week (i.e. how high the so-called training frequency should be per muscle group) depends, among other things, on the size and muscle fiber composition of the specific muscle.

Keep in mind this easy-to-remember rule: the smaller a muscle is and the more slow-twitch muscle fibers it consists of, the more frequently it can be trained - but with less volume per training day.

For example, the lateral deltoid (side shoulder muscle) is relatively small and usually has a balanced ratio of fast to slow twitch muscle fibers. As such, this muscle can be trained anywhere from two to even six times a week.

In contrast, the hamstring muscles are relatively large and usually consist mainly of fast-twitch muscle fibers. Therefore, this muscle group should be trained at most 2-3 times per week - but with more volume per session.

Whole-Body Training vs. Training Split

Additionally, the recommended training frequency per muscle group is different for a beginner and an advanced athlete. Someone who has been training for several years will have larger muscles than a beginner. Since a larger muscle needs a stronger training stimulus, the volume for them should be divided among fewer training sessions.

This, along with other factors, is part of the reason why advanced strength athletes should train with higher splits, while beginners should usually follow a total body training plan.

Progression for Effective Muscle Growth

However, optimal training volume and frequency on their own are not enough to maximize muscle growth. The next blog article will describe how to increase the training volume from week to week in order to achieve optimal muscle growth in the long term.