What determines training frequency?

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Steroid Freak
May 24, 2019
Training frequency for bodybuilding or recreational strength training with the purpose of increasing muscle size is a contentious topic.

A quick look around the internet will reveal that experts hold a very wide range of opinions about the ideal training frequency to use when strength training for increased muscle size.

Some authorities recommend training a muscle very frequently, while others (especially those who are closer to mainstream bodybuilding) still suggest training each muscle only once per week. Those who follow the literature fairly dogmatically will point to recent meta-analyses that have reported an ideal training frequency of 2–3 times per week, although most bodybuilders still only train muscles 1–2 times per week.

Even so, whether to train a muscle 2 or 3 times per week is a major decision that will have a big impact on the way a strength training program is set up. Consequently, the current literature does not yet have the level of precision that we need to decide on the optimal training frequency by crunching the numbers from the available long-term studies.
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