Intermediate Training Frequency

[xRyanSwanson]

Muscle groups once or twice a week? Or does it not matter all that much?

[SuffolkPunch]

I prefer twice.

[Dolor2013]

I'm guessing you're referring to a bodypart split routine?
If we use the chest for example, 4 exercises ~once a week or 2 exercises twice a week would be pretty standard.

[xRyanSwanson]

I'm guessing you're referring to a bodypart split routine?
If we use the chest for example, 4 exercises ~once a week or 2 exercises twice a week would be pretty standard.

Not necessarily, just checking if there are any advocates of once per week, or twice per week training for people who have been training for 2-3 years. There are a lot of things for beginners and advanced trainers, not a whole lot in the middle.

More so trying to decide between a 4 on/1 off rotation, push/pull/legs/off rotation, or upper/lower/off rotation. Weighing my options.

[ctprelude]

From what I have learned if you take two routines that total the same number of weekly reps hitting one muscle group, the routine that has you working that muscle more frequently is the better routine. Ex. Doing 20 reps 3 days a week for a total of 60 reps versus doing 60 reps once a week.

[AntonisD]

^ Yeap. Volume is more strongly correlated with strength and hypertrophy, but it seems that if you divide the volume into more sessions (ie. increase frequency) you experience better results.

Overall, I would advise intermediate lifters to train each muscle group every 2nd-5th day. So if you train chest on Monday, it is best that you train it again somewhere between Wednesday and Saturday.

[Bballguy52]

No more then 2 times a week unless your on juice. Hitting a muscle 2 times is optimal for most people.