Uploaded September 2015 | Updated September 2026, 2 weeks ago
my FREE eBooks: thinkeatlift.com
Article on Training Frequency: thinkeatlift.com/deciphering-the-ideal-training-frequency-for-muscle-growth
Our Training Program: thinkeatlift.com/ggp
Alright now let's move on to the educational part of this video. I want to talk a bit about training frequency.
A common argument you see online is whether you should train a muscle group once a week, two times a week or three times a week. And you're probably wondering which one is best. Let's talk about that.
The thing about training frequency is that it's less important than the total volume you do each week. I like how Eric Helms puts it: Frequency is more of a way to organize your volume than a distinct training variable.
As long as the total weekly volume and intensity are set correctly, you can get relatively the same muscle growth with different training frequencies.
Most experts agree that a good formula for muscle growth in terms of volume and intensity is this:
Volume: 35-90 reps per week per body part (overlap included)
Intensity: 70-85% of 1RM (5-15 reps per set)
Something to note here: Intensity affects how much volume you can do. If you're using 85% of 1RM meaning a weight you can get 5 reps per set with, you'd do best f you stayed closer to the lower range for volume. Doing 90 reps in sets of 5 is an excellent way to get over trained. But if you're using lighter weights, it's much easier to accumulate more volume. If you're doing sets of 10 you'll end up closer to the top of the range for weekly volume. Of course most training programs include both heavy and lighter sets which seems to be the best combination.
But anyway to keep it simple: As long as a training program includes this weekly volume and intensity, the frequency of training can vary, but muscle growth will be very similar.
Let me give you a few examples.
If you were to use a once a week training frequency, the way you organize your training would look different.
You're pulling away from frequency a little but you're doing more volume each session. In the end, the total area of the triangle is the same.
Now if you were to use a twice a week training frequency, you're using a higher frequency which means the total volume per session needs to go down, intensity staying the same. The total area of the triangle is again the same.
If you were to train a muscle group 3 times a week the frequency is even higher so the volume done each session must be lowered again. But in the end, the total area of the triangle is the same.
Now, please note that this is an incomplete way to explain this concept but it's very easy to understand. I'm not saying training frequency is completely irrelevant. The truth is the ideal training frequency changes depending on training experience, goals (strength or muscle growth), whether a person is cutting or bulking and even on the individual personality.
To learn all the details about that, check out my 3000 word article on this stuff here: thinkeatlift.com/deciphering-the-ideal-training-frequency-for-muscle-growth
In this video I just wanted to clarify is that for most intermediates, the total volume they do each week is much more important than the frequency they use. And I hope the message came across.
my FREE eBooks: thinkeatlift.com
Article on Training Frequency: thinkeatlift.com/deciphering-the-ideal-training-frequency-for-muscle-growth
Our Training Program: thinkeatlift.com/ggp
Alright now let's move on to the educational part of this video. I want to talk a bit about training frequency.
A common argument you see online is whether you should train a muscle group once a week, two times a week or three times a week. And you're probably wondering which one is best. Let's talk about that.
The thing about training frequency is that it's less important than the total volume you do each week. I like how Eric Helms puts it: Frequency is more of a way to organize your volume than a distinct training variable.
As long as the total weekly volume and intensity are set correctly, you can get relatively the same muscle growth with different training frequencies.
Most experts agree that a good formula for muscle growth in terms of volume and intensity is this:
Volume: 35-90 reps per week per body part (overlap included)
Intensity: 70-85% of 1RM (5-15 reps per set)
Something to note here: Intensity affects how much volume you can do. If you're using 85% of 1RM meaning a weight you can get 5 reps per set with, you'd do best f you stayed closer to the lower range for volume. Doing 90 reps in sets of 5 is an excellent way to get over trained. But if you're using lighter weights, it's much easier to accumulate more volume. If you're doing sets of 10 you'll end up closer to the top of the range for weekly volume. Of course most training programs include both heavy and lighter sets which seems to be the best combination.
But anyway to keep it simple: As long as a training program includes this weekly volume and intensity, the frequency of training can vary, but muscle growth will be very similar.
Let me give you a few examples.
If you were to use a once a week training frequency, the way you organize your training would look different.
You're pulling away from frequency a little but you're doing more volume each session. In the end, the total area of the triangle is the same.
Now if you were to use a twice a week training frequency, you're using a higher frequency which means the total volume per session needs to go down, intensity staying the same. The total area of the triangle is again the same.
If you were to train a muscle group 3 times a week the frequency is even higher so the volume done each session must be lowered again. But in the end, the total area of the triangle is the same.
Now, please note that this is an incomplete way to explain this concept but it's very easy to understand. I'm not saying training frequency is completely irrelevant. The truth is the ideal training frequency changes depending on training experience, goals (strength or muscle growth), whether a person is cutting or bulking and even on the individual personality.
To learn all the details about that, check out my 3000 word article on this stuff here: thinkeatlift.com/deciphering-the-ideal-training-frequency-for-muscle-growth
In this video I just wanted to clarify is that for most intermediates, the total volume they do each week is much more important than the frequency they use. And I hope the message came across.
