At 12Reps, we know that building muscle isn’t just about lifting heavier weights, it’s about training smarter. One of the most common questions in the fitness world is, “How often should I train for maximum muscle growth?” Thanks to a 2016 study by Schoenfeld et al., Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis, we have evidence-based answers.
Here’s a breakdown of the study’s key findings and how you can use them to optimise your training routine.
Training Frequency Confusion
Fitness enthusiasts often struggle to determine how many times per week they should train each muscle group. Too little, and you might miss out on gains; too much, and you risk overtraining.
What if science could offer a clear guide to help you maximise hypertrophy (muscle growth) without wasting time or energy?
The Study: Key Takeaways from Schoenfeld et al.
Training Frequency Matters, But Volume is Key
The study found that training each muscle group twice a week leads to significantly greater hypertrophy compared to once-a-week training. However, total training volume (sets, reps, and intensity) is the most critical factor.
Why: Spreading your weekly volume across multiple sessions increases muscle protein synthesis more frequently, promoting better growth.
Volume Distribution for Maximum Gains
Single Weekly Session: Effective for beginners or maintenance but limits growth potential.
Twice Weekly Sessions: Optimal for most people, allowing sufficient recovery while maximising muscle stimulation.
Three or More Sessions: Beneficial for advanced lifters with high volume needs, but requires careful recovery management.
Recovery and Overlap Are Critical
While higher frequency can be effective, insufficient recovery can impair progress. The study emphasises balancing training intensity, recovery, and frequency to avoid diminishing returns.
How to Apply These Findings to Your Training
Step 1: Train Each Muscle Group Twice Weekly
The sweet spot for most lifters is hitting each muscle group twice per week. For example:
• Monday: Upper Body
• Tuesday: Lower Body
• Thursday: Upper Body
• Friday: Lower Body
Step 2: Balance Volume and Intensity
Spread your sets and reps across sessions to avoid overloading any single workout. The 12Reps app can help you track volume and adjust intensity based on your progress.
Step 3: Prioritise Recovery
Recovery is just as important as training. Ensure you’re getting enough sleep, proper nutrition, and rest between sessions.
Why This Matters for You
The study’s findings confirm that consistent, moderate-frequency training is the most effective and sustainable approach for building muscle. Whether you’re a beginner or an experienced lifter, training twice weekly per muscle group ensures optimal results without overtraining.
Build Smarter with 12Reps
Ready to optimise your training routine? The 12Reps app makes it easy to plan and track your workouts, ensuring you hit the ideal frequency for muscle growth.
Download the 12Reps app today and unlock a science-backed approach to building muscle efficiently.
Because training smarter means growing faster.
