How Often Should You Train to Maximize Muscle Growth?

We all want to maximize our muscle growth in the shortest possible time. But we also know that if we train too often, the fatigue and soreness that kick in will not allow our body to recover in time. And this will mean muscle growth isn’t maximized in the long term.

So how do we know what’s the optimal number of times to train per week, assuming that we have the time for it? The short answer is that it depends on the individual, like any other training or nutrition recommendation that I give. The long answer? Read on to find out more!

Here, we will be looking at what an optimal frequency of training looks like, tradeoffs of higher and lower frequency, and how to reduce or increase your frequency and how to know if that works for you.

If only there was a guide to tell me how often to train to maximize muscle growth! Wait a minute…

What an Optimal Frequency looks like

You should be training at a frequency that allows you to train hard during each session. That is, if you’re training so often that you cannot recover well before the next one, you are probably training too often. You would want to have enough energy and not so much soreness that you’ll be able to put almost maximum effort in the gym, so you can gain the most muscle possible.

On the other hand, if you train so infrequently that you don’t feel any fatigue at all and do not feel that any recovery is needed, you might need to increase your frequency of training. You can’t make up for the sessions that you missed by training harder each session.

To plan an effective workout, a good benchmark is about 3-10 sets per muscle group per session. It is a huge range but at least it cuts out extreme numbers. For example, doing 3 sets of bench press and 3 sets of triceps pushdown mean 6 total sets of triceps exercise that session, which is a good number to hit.

Once you have recovered, you should not be waiting too long to train again. More time waiting means more time missed that could be spent training and growing! If you trained your chest on Monday and felt that your chest is no longer sore or fatigued by Tuesday, but the next time you train your chest is only on Friday, you might want to plan your next chest workout on Wednesday instead. If you recover fast, there is no point waiting too long if you want to maximize muscle growth.

On average, the optimal frequency seems to be training a muscle group about 2-4 times per week. But this is only true if the above 3 conditions are met. If not, that may mean that training 1 or 5 times per muscle group per week is better.

Too much muscle soreness training after training just signals that you need more rest!

Tradeoffs of higher and lower frequency

So within the 2-4 times per muscle group per week, which is the most ideal? As expected, the answer is that it depends. And this assumes that all other variables are kept constant, for example, exercise form, rest, fatigue and stress management, and nutrition.

For higher frequencies, or 4 or more times per muscle group per week, the benefits are that you can grow muscle faster in the short term. However, training so often can beat up joints and connective tissues more in the short term. You’ll also get more systemic fatigue in the short term. If you train so often, you might want to use higher reps with lower loads. In summary, training at higher frequencies is more effective but less sustainable.

For lower frequencies, or 2 or less times per muscle group per week, the benefits are that your joints and connective tissues are less beat up in the short term. You’ll also have less systemic fatigue in the short term. However, you grow muscle slower in the short term. You can either use higher reps with lower loads, or higher loads with lower reps. In summary, training at lower frequencies is less effective but more sustainable.

As you can see, there isn’t an ideal frequency. Different strategies should be used for different people with different goals, at different points in their lives.

If you want to go fast, train as often as you can. If you want to go far, train at a frequency you think is sustainable.

Is your Current Frequency Optimal?

Before changing your current frequency, you’ll need to examine if your current training frequency is good enough. Your current frequency must be one of the three. One, you are not training enough. Two, your frequency of training is just nice. Three, you are training too much. And how do you investigate which one do you fall under? Here are four checklists that can help you determine so.

One, are your workouts between 3-10 sets per muscle per session? If not, fix that first.

Two, are your workouts of high quality? Meaning, do you get good pump, tension, local fatigue, burn, and energy? Are you able to overload progressively? (i.e. increase your loads or reps week by week with no weakness or soreness holding you back). If not, you might need to reduce your frequency.

Three, are your joints and connective tissues feeling a high level of discomfort after each session or each week? If they are, then again you might need to reduce your frequency.

Last, if you’re waiting more than a day or two after you recover from your soreness, and you feel strong again, then you might want to increase your frequency.

Most people actually already have a good frequency they are training at, so do assess whether you really need to change it with an objective mind. Fine-tuning your program unnecessarily will only waste more time as you need time to adjust to the new workout frequency.

The most important principle to gain muscle is to ensure you are lifting heavier or more each week. If you’re not, it may be time to review your training frequency.

How to Reduce or Increase your Frequency

If you have done the checklist above and realized that your frequency is too high or low, and you decide to reduce or increase it, what’s a systematic way to do so?

First, decrease or increase your current frequency by only one session. For example, if you’re training chest 3 times a week, reduce it or increase it to two or four times a week respectively.

Next, examine how’s the burn, pump, local fatigue and tension. Also, how are your joints feeling? Last, are there improvements in your loads / reps?

If your performance is improving, the burn, pump, local fatigue and tension feels good, and your joints are comfortable, you should keep to that frequency for a while until you need to adjust it again based on the checklist above.

Conclusion

Maximizing muscle growth can be confusing at times. Some say that there’s a limit to the amount of training you should do, while others say the more the better. Neither is right or wrong, because like most questions in the fitness world, the answer is, it depends. Try out the checklist and see if your current frequency is optimal for you, before thinking of increasing or decreasing it! I’m sure you’ll benefit from the changes in training frequency.

P.S. - need help with optimizing your training frequency through personalized training and nutrition program? Check out my online coaching!