Key insights

• 🏋️ Frequency of training each muscle in a week impacts muscle growth
• 📊 Meta-analysis of 35 studies with over 1,000 subjects
• ⚖️ Equating the total number of sets performed for each muscle per week
• 😴 Considering the effects of fatigue on training frequency
• 📈 Fractional method considers indirect sets as half the frequency of direct sets
• 🚫 Training frequency may not significantly impact muscle hypertrophy when equating weekly sets
• ⚠️ Higher frequencies may not show clear benefits in muscle training
• 🔍 Experiment with different training frequencies and splits to find what works best for you

Q&A

• What are the recommendations for evidence-based custom training programs?

  Consider using the alpha progression app for evidence-based custom training programs with progressive overload recommendations and performance tracking. The app can help you experiment with different training frequencies and find what works best for you.

• Is training frequency the most critical factor in a training program?

  Training frequency may not be the deciding factor in a training program. It's best to choose a frequency aligned with your preferences, schedule, and recovery capabilities. Experimenting with different frequencies and splits over your training career can help you find what works best for you.

• How do training frequency and recovery capabilities vary among individuals?

  Studies show that trained individuals can recover within 72 hours after performing 12 sets for the chest. Training frequency and recovery capabilities vary among individuals. Getting close to failure and performing sufficient sets are crucial for muscle growth.

• Do higher frequencies demonstrate clear benefits in muscle training?

  The analysis suggests that higher frequencies may not clearly demonstrate benefits in muscle training. Recovery from higher weekly sets is possible, contradicting the belief that higher quality sets lead to better growth. Trained individuals were able to recover within 24 hours from several sets.

• Does training frequency significantly impact muscle hypertrophy when equating weekly sets?

  The meta-analysis indicates that training frequency may not significantly impact muscle hypertrophy when equating weekly sets. It suggests that there's no crystal clear benefit to training a muscle more times per week and that recoverable volumes may not support the claim that higher frequencies are better.

• What did researchers find about different training frequencies and counting methods?

  Researchers studied the effects of different training frequencies and counting methods on muscle growth. They found that the fractional method, which considers indirect sets as half the frequency of direct sets, performed the best in explaining results.

• What impact does training frequency have on muscle growth?

  The frequency of training each muscle in a week has been found to impact muscle growth. A meta-analysis of 35 studies, with over 1,000 subjects, suggests that the frequency of training each muscle in a week influences muscle growth when the total number of sets performed for that muscle per week is equated.

• 00:00 Training frequency for muscle growth is an important factor in hypertrophy. A meta-analysis of 35 studies found that the frequency of training each muscle in a week impacts muscle growth when the total number of sets performed for that muscle per week is equated. It's important to consider the impact of training frequency on muscle growth while equating the total weekly sets and considering the effects of fatigue. 🏋️
• 02:14 Researchers examined the effects of different training frequencies and counting methods on muscle growth. The fractional method, which considers indirect sets as half the frequency of direct sets, performed the best in explaining results.
• 04:21 Training frequency may not have a significant impact on muscle hypertrophy when equating weekly sets. Recoverable volumes may not support the claim that higher frequencies are better.
• 06:31 The analysis suggests that higher frequencies may not clearly demonstrate benefits in muscle training. Recovery from higher weekly sets is possible, contradicting the belief of higher quality sets leading to better growth. Trained individuals were able to recover within 24 hours from several sets.
• 08:37 Studies show that trained individuals can recover within 72 hours after performing 12 sets for the chest. Training frequency and recovery capabilities may vary among individuals. Getting close to failure and performing sufficient sets are crucial for muscle growth.
• 10:57 Training frequency may not be the deciding factor in a training program, and it's best to choose a frequency aligned with your preferences, schedule, and recovery capabilities. Experimenting with different frequencies and splits over your training career can help you find what works best for you. Consider using the alpha progression app for evidence-based custom training programs with progressive overload recommendations and performance tracking.