Q: I saw a study by Brad Schoenfeld, Ph.D., that showed training a muscle twice a week produced more mass gains than training a muscle once a week. I like training each muscle once a week and seem to make good gains, but I want to build mass as fast as possible. Should I switch to a different split to hit each muscle twice a week?
A: It was a “meta-analysis,” which means the researchers looked at multiple studies to come to their conclusion. Schoenfeld was one of the authors, and he is a favorite of ours because he focuses on hypertrophy, which is what we’re concerned with—growing muscle, not slinging around monster weights or balancing on a Bosu Ball while juggling kettlebells…
The review was based on “volume-equated” workouts. In other words, if a trainee did 10 sets for a muscle once a week, another did 5 sets twice a week (5 sets x 2 workouts = 10 sets). Here is the conclusion reached by Schoenfeld, et al….
“When comparing studies that investigated training muscle groups between 1 to 3 days per week on a volume-equated basis, the current body of evidence indicates that frequencies of training twice a week promote superior hypertrophic outcomes to once a week. It can therefore be inferred that the major muscle groups should be trained at least twice a week to maximize muscle growth.” (Sports Med., Apr 21, 2016)
The popular bodybuilding split of training each muscle group only once a week can work. It just may not be optimal, at least according to the above meta-analysis—especially for slacker muscle groups.
Even so, if you like the one-hit-a-week method, just be sure you’re getting enough volume, primarily on the ideal exercise. Those are the biomechanically best moves for stimulating the target muscle (see the new ebook).
So what is the volume threshold for muscle growth?
According to Richard Winett, Ph.D., a recent joining together of experts from multiple countries looked at empirical studies and systematic reviews on muscle hypertrophy…
One of the conclusions had to do with total sets per muscle over the course of each week. Here is their conclusion…
“A dose of approximately 10 sets per muscle per week would seem to be a general minimum prescription to optimize hypertrophy, although some individuals may demonstrate a substantial hypertrophic response on somewhat lower volumes.” (IUSCA)
So if you’re training a muscle once a week, you should be doing at least 10 sets for it—and a number of those sets should be with the biomechanically ideal exercise for that target muscle.
You want efficient target-muscle training for optimal mass gaining.
New: Get the ideal exercise for each muscle, the best add-on moves for ultimate mass, complete 35-minute workouts, exercise start/finish photos and details on building muscle fast and efficiently in Old Man, Young Muscle.
And you still get The Muscle-On, Belly-Gone “Diet” ebook FREE for a limited time when you add Old Man, Young Muscle to your mass-building library. Go HERE.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
X-Rep.com
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You’ve probably believed that women go crazy over huge muscles. You’ve probably even aspired to look like Arnold at some point.
The picture of the perfect physique seems to have changed over the years…
There were several years when it seemed women preferred a leaner and smaller physique like Brad Pitt’s in Fight Club.
Luckily, that seems to have just been a fad, and a more muscular look has become more desired again. Not pro bodybuilder big, but something in between with good muscularity and chiseled detail…
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Check out Alain’s 12-week program here: