But what does science say? Is training a muscle twice a week better for hypertrophy? In this detailed guide, we’ll explore:
✔ The science behind muscle protein synthesis (MPS) and recovery
✔ How training frequency impacts muscle growth
✔ Studies comparing 1x vs. 2x weekly training
✔ Best workout splits for twice-weekly muscle training
✔ Who should train muscles more (or less) frequently
Let’s dive in!
Muscle Protein Synthesis (MPS) & Recovery: The Key to Growth
Muscle growth happens when muscle protein synthesis (MPS) outpaces muscle breakdown. After a workout, MPS spikes for 24–48 hours before returning to baseline.
Why Training Frequency Matters
Training too infrequently (1x/week) → MPS drops before the next stimulus.
Training too frequently (daily) → May not allow full recovery.
Training 2x/week → Keeps MPS elevated more consistently, potentially leading to faster gains.
Key Study: A 2016 meta-analysis by Schoenfeld et al. found that training each muscle at least twice a week led to significantly greater hypertrophy than once-weekly training.
Is Training a Muscle Twice a Week Better for Growth?
What Research Says
Brad Schoenfeld’s Study (2016):
Compared training muscles 1x vs. 2–3x per week.
Result: Higher frequency led to ~3.1% more muscle growth per month.
Norwegian Frequency Project (2015):
Tested 3x vs. 6x weekly training (same volume).
Result: Both groups grew similarly, but higher frequency helped advanced lifters more.
Conclusion: For most lifters, training a muscle 2x/week is superior to 1x/week for hypertrophy, especially when volume is matched.
Best Workout Splits for Training Muscles Twice Weekly
If you want to hit each muscle twice a week, here are the best splits:
1. Upper/Lower Split (4 Days)
Day 1: Upper Body (Push Focus)
Day 2: Lower Body (Quad Focus)
Day 3: Rest / Cardio
Day 4: Upper Body (Pull Focus)
Day 5: Lower Body (Hamstring/Glute Focus)
Day 6-7: Rest / Active Recovery
✅ Best for: Balanced hypertrophy, good recovery.
2. Push/Pull/Legs (6 Days)
Day 1: Push (Chest/Shoulders/Triceps)
Day 2: Pull (Back/Biceps/Rear Delts)
Day 3: Legs (Quads/Hamstrings/Glutes)
Day 4: Push
Day 5: Pull
Day 6: Legs
Day 7: Rest
✅ Best for: Advanced lifters who recover well.
3. Full Body (3-4 Days)
Day 1: Full Body (Compound Lifts)
Day 2: Rest / Cardio
Day 3: Full Body (Variations)
Day 4: Rest
Day 5: Full Body (Hypertrophy Focus)
Day 6-7: Active Recovery
✅ Best for: Beginners or those with limited time.
Who Should Train Muscles More (or Less) Than 2x/Week?
Train Muscles 3x/Week If:
✔ Beginner: More frequent practice improves technique.
✔ Natural Lifter: Maximizes MPS without overtraining.
✔ Lagging Muscle Group: Extra volume can help growth.
Stick to 1x/Week If:
✔ Enhanced Athlete (Steroids): Faster recovery allows higher volume per session.
✔ Powerlifter: Focus is on strength, not just hypertrophy.
✔ Poor Recovery: If soreness lasts >3 days, reduce frequency.
Common Mistakes When Training 2x/Week
❌ Not Managing Volume: Too many sets can lead to overtraining.
❌ Poor Exercise Selection: Repeating the same movements can cause imbalances.
❌ Ignoring Recovery: Sleep, nutrition, and deloads are crucial.
Solution:
Keep 15–20 sets per muscle group per week.
Vary exercises (e.g., Bench Press Day 1, Incline Dumbbell Day 2).
Prioritize 7–9 hours of sleep and 1g protein per lb of body weight.
Final Verdict: Is 2x/Week Optimal?
✅ Yes, for most natural lifters, training a muscle twice a week is better for hypertrophy than once-weekly training.
✅ Best for intermediates & advanced lifters who can recover properly.
✅ Volume must be balanced—don’t double your workload overnight.
Pro Tip: If you’ve been training each muscle once a week, try switching to twice-weekly frequency for 3 months and track your progress!
Key Takeaways
✔ Science supports 2x/week training for better muscle growth.
✔ Upper/Lower & PPL splits work best for frequency.
✔ Beginners & naturals benefit most from higher frequency.
✔ Recovery is key—don’t increase volume too quickly.
By optimizing your training frequency, you can break plateaus and accelerate muscle growth.
you can also check: Why Your Muscles Aren't Growing as Expected (And How to Fix It)
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