Several meta-analyses have looked at how often you should train a muscle for maximum growth. A well-known review led by Brad Schoenfeld found that training a muscle twice per week builds more muscle than once per week ADVERTISEMENT
More recent analyses show that when weekly volume (total hard sets per muscle) is matched, frequencies from 1–3+ times per week produce very similar hypertrophy on average. In other words, once the total weekly work is the same, endlessly adding extra “gym days” doesn’t magically grow more muscle.
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