How to train more often, will I get more muscle?” Science has found the answer

Have you ever traveled the long way? You eventually reached your destination, but you could have saved time and effort if you had known the shortest way. In the gym, there are many paths that lead us to the same place, the difference is that we can optimize training to get there sooner. One way to do this is to use training frequency to your advantage. Training frequency and muscle mass gains By now in the game, you will have read many times that it is better to train each muscle group twice a week than to do it only once. Gradually split muscle per day routines have been left behind, although many users still use them, losing a lot of potential for improvement with it. A new investigation launches a very precise conclusion: a higher training frequency allows more weekly volume per muscle group, and that allows up to twice the muscle gains. Specifically, they establish three sessions per muscle group per week as the frequency to be taken into account. The higher frequency allows higher volume is the main variable of muscle hypertrophy, to the point that it is dose-dependent. The greater the number of weekly series, within limits that we can recover, the greater muscle hypertrophy. A Wader routine, which is how the typical training divisions of a group per day are known, will cause us to lose a lot of training quality. Instead of performing many, sets one day and not doing them again for that same muscle group until the following week, it's a good idea to stimulate the muscle several times a week. Currently, many people stimulate each muscle group about twice a week, which is affordable in time and energy. What if instead of two sessions per muscle group per week, we do three? It could be done, but only on a few muscle groups at a time. The higher the level of training, the more need to increase the frequency people who are more strength-trained need higher training volumes because they have already adapted to low volumes. The more volume, the more important it is to divide it into a higher frequency to generate greater muscle mass gains. A beginner who performs a few sets a week for each muscle group can do them in one or two training days. An advanced man has it difficult since he has to do much more volume in the same week. Muscle protein synthesis is key when it comes to gaining muscle mass As we adapt to strength training, muscle protein synthesis remains elevated for less time. Beginners can maintain elevated muscle protein synthesis for much longer than several days, while advanced players only have a day or two of elevated muscle protein synthesis. This makes a higher frequency of training per muscle group recommended to keep protein synthesis elevated for longer. For this reason, it is preferable to split your total weekly volume over several days, rather than doing it all in one session. High frequency of one or two muscle groups at a time, Our body has an adaptation limit, beyond what each muscle group has separately. Knowing that volume is key to increasing muscle mass, we can go to the gym and do 30 sets for each muscle group, but that is not feasible if we have to do it all at the same time. The best option is to choose lagging muscles or those that we want to strengthen more and give them a large volume of work. On the contrary, other muscle groups must reduce their volume, so that the sum of the series of all muscle groups is balanced. If we want to focus on the biceps, we will increase the number of series considerably for that muscle group, but we will reduce it on another that interests us less. By increasing the weekly volume of the biceps, we must also increase the frequency of training. This strategy needs to know how to fit each muscle group well throughout the week, in order to balance the volume of each day. This is where the art of the trainer comes into play to fit the pieces of the puzzle and give more or less volume to each muscle group in each session. Message to take to the gym New research has shown how training a muscle group three times a week, rather than just one weekly session, dramatically increases muscle mass gains. Knowing that volume is key to muscle hypertrophy, it is advisable to attack different muscle groups by doing more training volume, for which we will introduce three sessions a week for a said muscle group. If you are a beginner, you need less volume, so doing it in one or two weekly sessions will be enough. If you are advanced and have to introduce more volume, use the conclusion of this new study to boost your muscle mass gains.