How Many Times Per Week Should You Train to Maximize Muscle Growth?

If your goal is bigger, stronger muscles, you’ve probably wondered whether you should hit each muscle once a week or split things up across several days. Here’s the short answer up front: most people grow best when they train each major muscle at least twice per week while getting enough total weekly sets. That balance lets you push hard, recover well, and keep showing up strong.

The Big Idea: Volume first, frequency supports it

Think of muscle growth like building a house. Frequency is how often you show up to work. Volume is how much lumber and brick you actually put in place. When researchers match total weekly volume, training more often rarely beats training less often. Frequency mainly matters because it helps you distribute the weekly work so quality stays high.

So how many times per week per muscle?

Large, recent analyses show that training a muscle twice per week is a very solid default, and going from once to twice per week usually helps if your total sets were low before. Beyond twice per week, benefits depend on whether the extra sessions help you do more high-quality work without beating you up.

A 2023 network meta-analysis comparing common training prescriptions found that multiple weekly sessions with moderate to higher loads worked very well for hypertrophy, with twice-weekly, multi-set training ranking near the top across many studies. In practice, that looks like hitting each muscle on two separate days with several tough sets each time.

How many sets per muscle per week?

Across umbrella reviews and systematic reviews, a good working range for most lifters is about 10 to 20 challenging sets per muscle per week. Many people progress well starting around 10 to 12 sets and nudging up toward 15 to 20 as recovery allows. Distribute those sets over at least two days for better set quality and less fatigue.

Does split style matter?

Whether you use a full-body routine or a body-part split, muscle growth is similar when total weekly sets are matched. Choose the layout you can execute consistently while keeping set quality high.

What about training to failure?

Going to true failure is not mandatory for growth. A large meta-analysis found similar hypertrophy with failure or non-failure training when volume is matched. Still, sets should be challenging, ending with one to three hard reps left in the tank most of the time, and occasionally closer to failure on safer lifts.

Putting it together: simple frequency templates

Beginner or returning lifter

• Frequency: 3 days per week full body

• Weekly sets: ~10-12 per major muscle

• Example:

  • Day A: Squat, Press, Row

  • Day B: Hinge, Pull-down or Pull-up, Dumbbell Press

  • Day C: Lunge, Chest-supported Row, Shoulder Accessory

• You’ll hit each muscle about 2-3 times per week with manageable fatigue.

  
  

Busy intermediate

• Frequency: Upper/Lower split, 4 days per week

• Weekly sets: ~12-16 per muscle

• Why it works: You spread volume across the week so each session stays crisp, and you keep each muscle’s stimulus coming at least twice weekly.

  
  

Advanced or volume-tolerant lifter

• Frequency: 2-4 times per week per muscle, depending on exercise selection

• Weekly sets: ~15-20 per muscle

• Tip: Use more frequent, shorter sessions to keep set quality high, while rotating exercises to manage joint stress.

  
  

Extra keys that boost your results regardless of frequency

• Progressive overload: Add a little weight, a rep, or a set over time while keeping form honest.

• Effort zone: Most working sets should finish within one to three hard reps of failure, especially on hypertrophy-friendly rep ranges.

• Recovery: Sleep well, eat enough protein, and give muscles at least a day between hard hits. Splitting volume over multiple days helps you recover while maintaining intensity.

Quick answers to common questions

Is once per week enough?

• It can work if you rack up enough quality sets, but many people see better momentum hitting each muscle at least twice weekly because set quality and skill practice are better spread out.

Is more than three times per week per muscle better?

• Only if it helps you do more effective work and recover. Past a point, adding sessions without improving total quality or volume won’t move the needle. Start with two, consider three if you need more sets but your sessions are getting too long.

Do I need body-part days to grow?

• No. Full-body and splits grow muscle similarly when weekly sets are matched. Pick the style you enjoy and can stick to.

The Bottom Line

To maximize muscle growth, aim for 10-20 hard sets per muscle each week, spread over at least two sessions per muscle. Choose a schedule you can repeat week after week, push your sets close to failure with good form, and fuel and sleep like growth matters. Do that, and your frequency will be working for you, not against you.

References

1. Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-analysis. Sports Medicine. 2016.

2. Schoenfeld BJ, Grgic J, et al. How many times per week should a muscle be trained to maximize muscle hypertrophy? Systematic review and meta-analysis. 2019.

3. Currier BS, McLeod JC, et al. Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis. British Journal of Sports Medicine. 2023.

4. Bernárdez-Vázquez R, et al. Resistance Training Variables for Optimization of Muscle Hypertrophy: An Umbrella Review. Frontiers in Sports and Active Living. 2022.

5. Baz-Valle E, et al. A Systematic Review of the Effects of Different Resistance Training Volumes on Muscle Hypertrophy. 2022.

6. Hamarsland H, et al. Equal-Volume Strength Training With Different Training Frequencies Induces Similar Muscle Hypertrophy and Strength Improvement in Trained Participants. Frontiers in Physiology. 2022.

7. Ramos-Campo DJ, et al. Efficacy of Split Versus Full-Body Resistance Training on Strength and Muscle Growth: A Systematic Review With Meta-analysis. 2024.

8. Grgic J, et al. Effects of Resistance Training Performed to Repetition Failure vs Non-failure on Muscular Strength and Hypertrophy: Systematic Review and Meta-analysis. J Sport Health Sci. 2022.

9. American College of Sports Medicine. Physical Activity Guidelines and Position Stands for Strength Training Frequency.

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