Should you train a muscle in your body 2x or 3x a week? That question is what we are aiming to answer for you right now in the paragraphs below.

In the world of fitness and bodybuilding, the question of how often you should train a muscle group and the number of sets required for optimal muscle hypertrophy is a topic of endless debate. A recent study has thrown fresh light on this subject, providing insights that could help tailor training programs more effectively, especially when considering individual differences in muscle fibre composition.

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Should You Train the Same Muscle 2x or 3x a Week?

In the following paragraphs, the information used to answer if you should train the same muscle 2x or 3x a week comes from 5 scientific studies. If you want to dig deeper into them, click on any of the links below:

Can muscle typology explain the inter-individual variability in resistance training adaptations?

Fiber type composition and capillary density in relation to submaximal number of repetitions in resistance exercise

How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency

Effect of different training frequencies on maximal strength performance and muscle hypertrophy in trained individuals-a within-subject design

Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis

In one of the studies, the research divided participants based on their predominant muscle fibre type: slow-twitch or fast-twitch. Slow-twitch fibres are known for their endurance capabilities, being less prone to fatigue and better suited for low-intensity, endurance activities. In contrast, fast-twitch fibres are all about power and speed, offering high force output but tiring quickly. The differentiation is pivotal because it’s been suggested that individuals with a predominance of one type of fibre over the other might benefit from tailored training frequencies and volumes.

Participants, previously untrained, were allocated into groups based on their fibre composition and subjected to training regimes that varied in frequency (twice vs. three times weekly) and volume (six to eight sets vs. nine to twelve sets per week). Interestingly, the study found that all muscle groups examined (quadriceps, hamstrings, biceps, and triceps) tended to show more hypertrophy with the three-times-per-week training schedule, regardless of the muscle fibre composition of the participants.

Key Takeaways and Broader Implications

Frequency and Volume Matter: The study suggests that training frequency and volume are both crucial factors in stimulating muscle growth. Training a muscle group three times a week with a higher total weekly volume was superior in promoting muscle hypertrophy compared to a lower frequency and volume.
Muscle Fibre Type and Training Adaptation: Contrary to what might be expected, the study found no significant advantage in muscle growth between individuals with a predominance of slow-twitch or fast-twitch fibres. This finding challenges the notion that fast-twitch dominant individuals necessarily benefit more from lower-frequency training due to their susceptibility to fatigue.
Personalization is Key: Despite the general findings, individual responses to training frequency and volume varied. This highlights the importance of personalizing training programs based on individual responses and preferences, rather than strictly adhering to a one-size-fits-all approach.
The Role of Experience: The study’s subjects were previously untrained, which raises the question of whether more experienced athletes would respond differently to variations in training frequency and volume. It’s possible that the benefits of higher frequency and volume become more pronounced with increased training experience.
Efficiency vs. Maximum Gains: Although higher frequency and volume led to slightly better outcomes on average, the difference was not overwhelmingly large. This suggests that significant gains can still be achieved with lower frequencies and volumes, which might be a more practical and sustainable approach for many individuals.

Why Pick One Over the Other?

Deciding whether to train the same muscle group twice or three times a week for optimal muscle growth depends on several factors, including your training experience, goals, recovery capacity, and individual response to training volume and frequency. Here’s a distilled understanding based on the recent study and the broader scientific literature on the subject:

Three Times a Week Training

Increased Muscle Stimulation: Training a muscle group three times a week can lead to greater muscle hypertrophy compared to training twice a week, particularly when the total weekly volume is increased.
Suitable for Various Fibre Types: The recent study found that both slow-twitch and fast-twitch dominant individuals experienced more growth with a three times per week frequency, challenging the notion that fast-twitch dominant individuals should always train less frequently due to quicker fatigue.
Potential for Greater Gains: For those looking to maximize muscle growth and can recover adequately, increasing training frequency to three times a week could provide a slight edge in hypertrophy.

How Hard Should You Train to Build Muscle Hamstrings and Glute Exercises Ranked Benefits of the Barbell Back Squat Effective 100 Rep Back Workout

Twice a Week Training

Effective for Significant Gains: Training twice a week is still highly effective for muscle growth, especially for those who might have limited time, are newer to resistance training, or have a slower recovery rate.
Balance Between Growth and Recovery: It offers a balanced approach that allows for significant hypertrophy while providing ample recovery time, which is crucial for muscle repair and growth.
Practical and Sustainable: For many individuals, training a muscle group twice a week is more manageable and sustainable in the long term, fitting better into busy schedules and allowing for a broader variety of training stimuli.

Considerations for Optimal Growth

Individual Response: Personal response to training can vary widely. Some individuals may thrive on higher frequencies, while others may find twice a week to be more beneficial for growth and recovery.
Total Weekly Volume: The total number of sets and reps performed over the week is a critical factor. Higher frequencies allow for spreading out the volume, which can lead to better quality sets and potentially more growth.
Training Status: More experienced lifters might need to increase their frequency to three times a week to continue making gains due to their advanced neuromuscular adaptation.
Recovery Capacity: It’s essential to monitor recovery markers such as muscle soreness, performance in subsequent workouts, and overall fatigue. Overtraining can lead to setbacks in muscle growth and performance.
Lifestyle and Preferences: Ultimately, the best training frequency is one that fits into your lifestyle, aligns with your preferences, and is something you can adhere to consistently over time.

Shortcomings of the Scientific Studies

The studies exploring the effects of training frequency and volume on muscle hypertrophy, including the highlighted research, shows a lot of valuable information when it comes to training your muscle 2x or 3x a week, but, as with all scientific studies, there are a few limitations that should get your attention before you just jump to conclusions.

A significant shortcoming is the participant pool, often comprising previously untrained or moderately trained individuals, which may not reflect the adaptations and responses of more experienced athletes.

The duration of these studies typically spans a few weeks to a few months, potentially insufficient to capture the long-term impacts of varied training frequencies and volumes on muscle growth. This timeframe may overlook how the effectiveness of training adaptations evolves over years of consistent practice.

Furthermore, the methodology used to categorize participants into slow-twitch and fast-twitch dominant groups may not accurately represent the muscle fibre composition across different muscle groups, nor does it account for the individual variability in muscle fibre distribution.

Additionally, many studies focus on isolated muscle groups using specific exercises, limiting the applicability of their findings to comprehensive, full-body training programs. External factors such as nutrition, sleep, and other recovery processes, which play a significant role in muscle growth and training efficacy, are often not controlled or measured, making it challenging to attribute hypertrophy outcomes solely to training frequency and volume. These limitations underscore the importance of individualized training approaches and highlight the need for further research to understand the nuances of optimizing muscle hypertrophy.

So, as usual, you should either talk to a fitness trainer to design a program that is suitable for you, or you can try for a month one style and then another one the following month and see which one you like best, or which one you think you are making more progress.

In the end, the most important thing to consider is that you need to be consistent when working out to see results. And to enjoy it as well. This way, you will see improvements for sure.

To put it all into perspective and to conclude this, the recent study provided valuable insights into the ongoing debate over the optimal frequency and volume for muscle hypertrophy training. By considering individual differences in muscle fibre composition, it underscores the importance of personalizing training regimens.

It also offers a nuanced understanding that while higher frequency and volume can lead to greater muscle growth, significant gains are still attainable with less intensive routines. As we continue to delve deeper into the complexities of human physiology and its response to exercise, the key lesson remains clear: training programs should be as unique as the individuals following them, tailored to their specific needs, goals, and capacities.

For a deeper explanation if you should train the same muscle 2x or 3x a week, you can also decide to watch the video below. In it, all the information you’ve read above is used in a more visually appealing way.

Happy training everyone!