• Giulianni Giraldo

Maximize muscle growth!


Train each muscle group twice per week to maximize muscle growth!

"When comparing studies that investigated training muscle groups between 1 to 3 days per week on a volume-equated basis, the current body of evidence indicates that frequencies of training twice a week promote superior hypertrophic outcomes to once a week. It can therefore be inferred that the major muscle groups should be trained at least twice a week to maximize muscle growth; whether training a muscle group three times per week is superior to a twice-per-week protocol remains to be determined".

Reference:

Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Brad J. Schoenfeld, Dan Ogborn, James W. Krieger. 2016

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