This video took over 20 hours of prep, filming and editing. With 30 mins raw footage condensed into the final 12 minutes. Please watch it in the intended analytical way and apply the information to yourself. Thankyou References Contreras. 2016 Your Optimal Training Frequency For The Glutes Part I: Exercise Type. Official website Grgic et al. 2019 How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. J Sports Sci. 2019 Jun;37(11):1286-1295 Nuckols. 2018 Training Frequency for Muscle Growth: What the Data Say. Stronger by Science Saric J et al. 2019 Resistance Training Frequencies of 3 and 6 Times Per Week Produce Similar Muscular Adaptations in Resistance-Trained Men. Schoenfeld et Al. (2017) Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis, Journal of Sports Sciences Schoenfeld BJ1, Ogborn D2, Krieger JW 2019. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis J Strength Cond Res. Zaroni RS et al. 2019 High Resistance-Training Frequency Enhances Muscle Thickness in Resistance-Trained Men
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By Chris Wright

Chris has spent many years working and teaching in the IT field. He enjoys spending time outdoors and learning about new topics. He likes playing golf, spending time at the beach and working on classic cars and woodworking projects.

42 thoughts on “How Many Workouts a Week to Build Muscle? 2019 UPDATE”
    1. Why just why do Americans missuse “literally” soooooooo extremly often without even knowing what it means??
      “Oh I LITERALLY just got back to my desk and now im literally watching this video literally right after eating this literal banana, later I might literally go to the gym literally.”

  1. I don’t workout. I just drink butter coffee loaded with particles from the edge of the universe (trademark goop) and add 18 scoops of BCAAs as recommended by Dr stop-a-panini. I’ve never knew my amino acids could be so high or low before. Boom boom!

    1. The reason studies are done with men, more so than women, is simply because more men apply to be studied under extreme physical stress than women.

      The reverse is true when studies are conducted within psychological studies. More female applicants than men.

  2. For the TL;DR community: Everything else being equal, esp. training volume, it seems that 2x per week training is definitely better than once per week (w.r.t. each body part/muscle; things might be different w.r.t. movement patterns/joints being subjected/trained!).
    Is 3x per week even better? Dunno. Maybe. However, there seems to be a ‘law of diminishing returns’ w.r.t. training freq. when going beyond 2-x per week (if volume is equated). This is more true for ‘average’ ‘noobies’, and things might be different for ‘resistance-trained’ people — who MAY benefit from higher volume and/or higher freq.
    Also, large compound movements (& high intensity sessions) seem to take a greater-than-average toll on the body, so MAY be safer (& more efficient in muscle/strength building) if done 2-3x times per week, and not more. Recovery & injury prevention is key/critical!! As is over-training.
    So, “No” to over-volume and/or over-freq. training (except maybe in highly trained people/high level athletes, for short durations?)

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