What frequency of training for muscle groups

When setting up your fitness or strength training program, you ask yourself: " How often should I train each muscle to get the results I want?"

Some say 3 times, others 2 times, while some go as far as recommending only 1 weekly session per muscle group.

So what's the right answer?

And especially, what works best?

You've probably asked yourself this question more than once if you're looking to get results.

On the Web, it sometimes seems like there are as many answers as there are hairs in Santa's beard.

It's pretty frustrating, I admit.

However, the answer exists.

Let's get to the facts... 

Let's cut the question first

First, I must admit that the question seems rather broad.

Indeed, the expression "training frequency" can have several meanings.

That's why I added "for each muscle group" in the title.

Because in reality, there are 3 important frequencies in your weight training program or fitness :

  1. Overall training frequency: How often do you exercise per week? This may include bodybuilding sessionscycling, cardio, etc.
  2. The frequency of your specific strength training program: How many resistance training sessions per week? This includes dumbbells, weights, and resistance bandsthe pull-up bar or the TRX straps. In short, everything that allows you to develop your muscle volume.
  3. The frequency of training for each muscle or muscle group: How many times per week will each of your muscles undergo a specific resistance training session?

As far as we are concerned, the last 2 frequencies are the ones we will focus on in this article.

Regarding the 1st frequency, just keep in mind that it is not profitable to exercise every day.

Follow this rule (even if you are young): Keep at least one day off per week. No sports that day, except maybe petanque.

So back to the question:

What is the right training frequency for you in weight training or fitness?

SmartWorkout Elite

The answer: (already?)

Now, you're probably thinking, "Stephane, he didn't mess up today!"

No, rest assured, the article will be quite complete and rich in information, as usual.

It is true that the question is good, and you will see that the answer is not necessarily obvious.

In fact, I'll answer you right away: "The answer is...

... that all three solutions are good."

"See you next week!"

No, I'm kidding. Don't go away.

What I really mean is that you CAN actually train each body part 1, 2 or 3 times a week and get good results.

But what you must understand is that in these 3 situations your training volume will not be the same.

In fact, it should definitely NOT be the same.

Basically, you can choose between training a lot, but less often, or training a little, but more often.

If by the end of this article, you understand this concept perfectly, you will get resultsregardless of the frequency you have chosen.

Otherwise, you won't get any results. Let me explain it all to you step by step.

1. Training of each muscle group once a week

Let's take the example of a weight training program:

  • Monday: pectorals
  • Tuesday: back
  • Wednesday: rest
  • Thursday: legs
  • Friday: shoulders/biceps/triceps
  • Saturday: rest
  • Sunday: rest

As you can see, each muscle group is requested once a week.

This means that the muscles have 6 days of rest between each session.

Now, if you follow this routine (or something similar), you need to make sure that the level of muscle stimulation will be enough for the whole week.

ALSO READ:  11 bodybuilding tips to avoid making mistakes

Why ?

Because if you don't, your muscles will have recovered long before they work again.

And that's not good if your goal is to build muscle or strength.

So if you are in the "APPEARANCE" or "PERFORMANCE" families, this is not the right option. Read the previous article in the series to help you determine your goal dTraining.

You may not even see no progress. Depending on your level of development, you can even regress.

However, stimulating the muscle groups enough to benefit from them all week is very, very difficult.

Conversely, you may even be able to too much stress your organization in the desire to do well.

This would also be bad.

However, if you are a member of the "HEALTH" family, this type of program may be just as suitable as the others.

Here, all you need to do is follow the "I burn more calories than I consume" rule.

This brings us to the next point. Let's take the opposite extreme first.

Adjustable dumbbells 24kg

2. Training frequency: 3 times a week

Let's imagine this time the following program:

  • Monday: whole body
  • Tuesday: rest
  • Wednesday: whole body
  • Thursday: rest
  • Friday: whole body
  • Saturday: rest
  • Sunday: rest

In this case, each muscle group has 1 or 2 days of rest only.

You can also choose to train 6 days a week, alternating between upper body and legs.

To follow this program, the way of working is very different from the previous one.

In effect, you should not stress your muscles too much so that they have time to recover between sessions.

Otherwise, you easily risk overtraining.

This is especially true if you're over 35 or 40 (so I'm not talking about the older ones, which I am).

If your rest time is insufficient, not only will you not progress, but you may even regress.

Training frequency - avoid overtraining
Beware of overtraining!

The main disadvantage of this method in weight training is that you will have difficulty in surpassing yourself each week to promote muscle growth.

However, this type of training will not be a problem if your primary goal is to lose weight or if you are a beginner.

Let's move on to the last type of program.

3. Training of each muscle 2 times a week

New example of a training routine:

  • Monday : bust
  • Tuesday: legs
  • Wednesday: rest
  • Thursday : bust
  • Friday : legs
  • Saturday: rest
  • Sunday: rest

As before, this is just an example. You can of course vary the training days and the distribution.

However, when it comes to distribution, this is still the best way to go.

Indeed, it is better to avoid working the legs at the same time as the rest of the body.

What is the reason for this?

Because leg muscles are big muscles. They require a lot of energy, nerve impulses and blood circulation.

You may be completely burned out on the other exercises.

For my part, I only work the abs after the legs.

In this model routine, you will see that each muscle group will be worked twice a week. You will also keep 2 to 3 days of rest between each session.

Again, I'm talking about a rest day for the muscle groups, not for you. Because you, you will train 4 times a week.

And yes, 😉 you have to suffer to be beautiful.

When using this type of program, you can always fall into the trap of training too much or not enough.

However, it is the most balanced method.

By working each muscle twice a week, you will more easily avoid the pitfalls associated with the previous 2 types of programs.

Basically, you get the best of both worlds. Ain't life grand? 🙂

To summarize: All 3 types of programs are effective but...

What I mean is that these different training frequencies can work depending on your goals and current level.

But the only way to make them effective is toadapt your training volume to their frequency.

ALSO READ:  Bodybuilding intensity - How many reps per set?

Let me explain.

Let's just say that the ideal for each major muscle group is to perform 6 different exercises each week, consisting of 3 sets each.

That's about 18 sets of 8 to 12 reps.

Let's illustrate

Let's imagine these 3 cases:

  1. You have chosen to train each muscle group only once a week. Let's go back to the example of the program in point 1. On Monday, you will have to perform the 6 exercises for the pectoral muscles, i.e. a total of 18 sets, in one go. If you can do this, it's mission accomplished.
  2. You have chosen to train your muscles 3 times a week. In this case, you must do 2 exercises for each muscle during your session. That is 6 sets for each muscle group. Did you follow me?
  3. You choose to work your muscle groups 2 times a week. If you're not too bad at math, you already know that you'll be doing 3 exercises for each group, or about 9 sets for each.

So, no matter how you turn it around, your ideal weekly workout should always be composed of the same number of exercises.

In our example, we have chosen 18, but maybe for you it will be more or less than that depending on your goal.

But it's a good average.

In the end, you will have to do the same work to get the desired results. Is that clear?

If this is not the case, do not hesitate to leave your comments or questions at the bottom of this page.

I will be happy to answer.

Testoprime

A small note

Note that when I chose 18 exercises, I applied that to the major muscle groups. In my opinion, this is a good frequency for pectorals, back and legs.

The smaller muscles, such as biceps and tricepsIn the case of the latter, they can be satisfied with a frequency of 6 to 9 exercises per week.

Let's move on to the most important question. 

What is the best training frequency?

Now that you understand that all training frequencies can work, you may be wondering if one is better or worse than the others.

And the answer is... Of course, YES!

The fact is that what is best for you depends on a number of factors, including your level of experience or of the family (click to understand) to which you belong.

My point is this:

  • If you are a beginner in weight training or fitness, then all the experts, research and different experiences in the field show that the ideal training frequency for you is 3 times a week.
  • If you're an intermediate or expert level exerciser, it seems that the ideal is to train each muscle group 2 times a week.

So who is the "once a week" frequency for?

Although this type of training seems popular with many people, it appears that it is really the LESS effective for most of us.

It is even often a big waste of time if you belong to the "APPEARANCE" or "PERFORMANCE" families.

First of all, you must understand that if you choose this type of training, your muscle groups will only work 52 times a year.

Whereas if you choose to train them twice a week, they will benefit from 104 sessions. Am I right so far?

Which of these choices do you find more effective?

It seems fairly obvious, doesn't it?

The reason for the error

So why do many people choose to train their muscles only once a week?

Response: because they read too many articles written by and for professional bodybuilders, and not for them.

In fact, training each muscle group just once a week works really well for those who get "help. I don't mean that someone is coming to keep them company.

No, I'm not. I'm talking about some kind of "assistance" such as drugs, steroids, growth hormones, etc.

Afterwards, you will always find people with exceptional genetic abilities for which this technique will work.

But here we are talking about the exception that proves the rule.

This kind of routine is also valid for bodybuilder that have reached their maximum potential.

ALSO READ:  Physical condition: Test in 3 exercises to improve it

Why ?

Because their goal is to maintain their current volume.

The articles that people read are often about the latter category.

And because they want to be like them, they believe that this type of training is for them.

The only problem is that you and I are mainly part of the normal, natural people, not especially favored by genetics.

Sorry…

This means that if you're looking to gain muscle, the "once a week" training frequency is not for you.

I repeat, IT'S NOT FOR YOU.

Unless you're part of the "HEALTH" family and don't care about the results of your exercises as long as you're in shape.

Or if you only want to lose fat. In this case, it doesn't matter what you do, you only need to burn calories.

My conclusions

So here's what I recommend:

  • Training of each muscle group once a week I strongly advise against this frequency. Unless your only goal is to maintain your current level of strength and muscle size, get in shape or lose weight. Otherwise, forget it. This is the least effective method.
  • Exercising the muscles 3 times a week This is the method I recommend for beginnersWhatever their objectives (lose fat, increase strength, build muscle, etc.).
  • A training frequency of 2 times a week for each muscle group is the one I recommend for those who are at the intermediate or expert. It works better than the others for most people (except beginners), whatever their goals.

Besides, I'll let you in on a secret: the frequency I chose is 2 times a week for each muscle group.

I work the upper body on Mondays and Fridays, while I reserve Wednesdays and Sundays for legs and abs.

I apply this frequency to my HIIT Tabata sessions using resistance bands instead of dumbbells.

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What's next?

Have you chosen the right pace of sessions for you?

So you're well on your way to creating the best workout routine for you.

If you put these tips into practice, you're bound to make progress.

The next article in the series will help you harmonize your ideal training frequency with your objectives.

NOTE : This article is the 4th in a comprehensive and free guide that will help you create the best possible fitness or weight training program for you. This will help you achieve exactly the goals you have set for yourself.

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29 pensieri su “Quelle fréquence d’entraînement pour les groupes musculaires”

  1. Stephane,
    Hello, I am a man and I am 52 years old.
    In fact, I practice Running which is my goal and I do Full body training (I don't need muscle volume), but I like to have a nice belly and abs, shoulders, legs, back....
    Well, I would love your advice regarding my strength training frequencies knowing that I train for running on Tuesdays, Thursdays and Sundays; fixed and sacred.

    I look forward to hearing from you and thank you in advance.

    SALAH

    1. Hello Salah,

      Unfortunately I can't do custom in a simple post, but the principle is that you should try to have at least 2 full-body workouts (all muscles) or 3 half-body sessions per week.

      For example, you can do upper body on Monday, legs on Wednesday and upper body again on Friday. You keep Saturday off. The following week, you do the reverse with legs on Monday and Friday and upper body on Wednesday. Abs can be trained at the end of each session.

  2. Hello, I am 30 years old and I am starting bodybuilding for a goal of gaining weight 1m60 for 45kilos-I would like to do 50 kilos.I do my exercises at home with weights and also a rubber band what I would like to know is that if for example I work the lower body with weights 2 times a week and 3 days rest between sessions can I use the resistance band to work this same group once in this time of rest?
    I look forward to hearing from you. In advance

    1. Hello Cinthia,

      This depends in part on your body type. If you generally have trouble gaining muscle, it is a good idea to keep at least 2 days of rest between each session of the same muscle group.
      And this is true regardless of the material used.

      But sometimes it's good to do your own experiment to see how your body reacts. For example, you can try doing a lower body session on Monday, another on Wednesday, and a final one on Friday (or something like that).

      Follow this program for 2 weeks and try to see if it is favorable for your mass gain. If you see the opposite effect, go back to your original training.

  3. Hello, I would like to have some advice.
    Following a loss of muscle I want to redevelop my mass.
    I do 2x a week upper body, that is pull ups dips push ups with resistance and elastic pull up, with that I do abs, hanging from a bar leg lift, crunch and roll over.
    Is this enough to develop the upper body?
    During the week I sometimes run, does this not interfere with my recovery?
    Thank you.

    1. Stéphane - Sport At Home

      Hello Akyol,

      Yes, what you are doing is enough for your upper body, but you should know that if you don't muscle your legs at the same time, your torso will develop much less quickly. It's amazing, but it's a truth proven by science. Running doesn't hurt, if you run reasonable distances. Look at the physiques of marathon runners and you will understand that intensive running increases endurance but reduces muscle volume.

  4. Hello,
    I don't really have any comments to make, the article is clear and answered some of my questions.
    On the other hand I wonder about my future practices.
    I am a 51 year old woman. I have been going to the gym for about 20 years.
    Monday : crosstraing
    Tuesday: a 40 minute light circuit training (HIIT style)
    Wednesday: pilate ball
    Thursday: pump
    Friday: strong by zumba.
    I would like to start working out assiduously
    A trainer at the gym where I go has made me a program
    day 1 Lower body
    day 2: back and arms
    day 3 : triceps shoulders
    knowing that I need 2 days of rest and that I obviously want to keep the cardio sessions
    I have 2 questions: can I keep my cross country on Monday and the strong on Friday and do the workout every day on Tuesday, Wednesday and Thursday?
    What do you think?
    Thank you in advance for your answer
    Corinne

    1. Stéphane - Sport At Home

      Hello Corinne,

      Well, what a program! I congratulate you because I know it's not easy to do so much at 51. But it proves the importance of making exercise a habit as early as possible.

      So I'm tempted to say you can, but there is one thing that bothers me. The Strong by Zumba program is a full body program. If your cross-training session is also full body, you will have 3 full body sessions per week with insufficient rest time. But at 51 years old, rest time is even more important than before. In fact, it all depends on the intensity of your sessions. But I think you will have a hard time balancing your training.

      Ideally, you should skip the cross-training or Zumba session and follow a program like :
      Monday : Cross training full body
      Tuesday: Rest or cardio (elliptical or rowing machine)
      Wednesday: Pectorals and triceps
      Thursday: Lower body, shoulders and abs
      Friday: Back, biceps
      Saturday and Sunday: Rest

      Afterwards, you can also alternate every other week if you want to change between cross training and Zumba. You just have to change the days since you always have 2 days off on the weekend.
      I hope I have helped you.

  5. Hello,

    I am going on my 18th birthday and I am a beginner. My goal is to get in shape and sculpt my figure (without being a bodybuilder either?). I prefer to do my exercises at home in a calm environment without weights or machines etc... Just body weight. I currently do 5 minutes of gainage and 3 sets of flexions of 2 minutes each, that is to say 35 to 40 repetitions per day.

    Your article is very interesting and I will look at your site in more detail and make a suitable program ^^ .

  6. Good evening,

    I am a beginner with a goal of gaining mass (1.5 months of practice).
    If I understood the article correctly, then I should train each muscle group 3 times a week.
    However, I didn't quite understand how I could go about doing it in the best way, knowing that recovery should not be underestimated either.
    For the past month and a half I've been alternating top and bottom from Monday to Saturday and resting on Sundays, as well as lifting and crunches every day and also 10 minutes of cardio on the mat at the beginning of each session as a warm-up.
    I am starting to have doubts about the effectiveness of this program though because I wonder if my muscles are resting enough between each session.

    Can you tell me again the best program to distribute the sessions by muscle group for a case similar to mine?

    Thanks in advance

    Chad

    1. Hello Chad,
      I would have liked to know your age, because it is important information for your question.
      Also, I don't know what your body type is. You can read this article on morphotypes.

      Your question is relevant, because you know better than anyone how your body reacts to training. If, for example, you are an ectomorphic body type, then you can immediately switch to 2 sessions per muscle group instead of 3.
      Also, if you tend to do very intense sets, your training pace should be reduced.

      I hope this clarification helps.

      1. Good evening,

        Thank you for your answer.
        I am indeed an ectomorph. I am 29 years old
        In terms of my sessions, I think they are too intensive if I trust your article:
        For the bottom :
        5 workshops on a machine to work each muscle (ischio, abductors, adductors, calves, quadriceps) + a machine working the leg thrust for the thighs and the glutes
        6 exercises thus executed 3 times for series of 12 repetitions
        I do this 3 days a week which makes me 18 series a day so 54 series a week

        For the top
        I do 3 sets of 15 dips
        3 sets of 8 supine pull-ups
        3 sets of 8 pull-ups in pronation
        3 sets of normal bench press (10 repetitions)
        3 sets on assisted machine for biceps (12 repetitions for each arm)
        3 sets on assisted machine for pectoral muscles (12 repetitions)
        3 sets on 2 different machines to work the trapezius, the lumbar and the obliques (so 2 times 3 sets of 12 repetitions)
        3 sets of 25 push-ups
        Training also done 3 times a week

        These sessions, as I mentioned, are accompanied by 10 minutes on the mat at the beginning of the session to warm up
        At the end of the sessions I always do 3 sets of 4 gainage (the 4 sides)
        And 3 sets of 20 sit-ups

        That's the program I've been making for myself for the past month.

        What do you think about it?
        How can I better adapt my program?
        I also have the impression that there are muscles that are not worked enough like the back and the calves for example

        1. Hello Chad,

          Unfortunately, my schedule does not allow me to handle every request in the comments area. I have a complete ebook in the works to guide ectomorphic people towards muscle gain.
          But it will take at least 50 pages for you to understand. So be patient!

          In the meantime, I advise you to reduce the length of your sets to between 5 and 8 repetitions for polyarticular movements such as the bench press and to abandon work on machines (it is counterproductive). Make your sets shorter by gradually increasing the load, and do not work your muscle groups more than twice a week. And don't do push-ups on top of that, it doesn't do anything but make you tired.

          1. Hello

            Thank you for your feedback.
            When you advise me to abandon the machines, does that refer to all the machines or just the assisted machines?
            I must admit that apart from the pull-ups, dips, bench press and squats, I don't know what else I could do without the machines.
            For example, to work the back and all the lower body, I practically only used machines
            Can you recommend some exercises?

            Thanks in advance

          2. In principle, it is always better to work without machines. However, this does not apply to the pulleys used for pulling, which are very useful for the back and triceps.
            But for the rest, it is generally better to use elastic bands (at any age) and dumbbells (while you are young).

  7. Hello,
    After 1 year without sport (pregnancy) I started again with 20 minutes of cycling in the gym 6 days a week with an intensity that I feel rather strong (level 12 out of 20). My goal is not to lose weight (I am thin) but to gain muscle.
    On top of that I do 20 minutes of floor exercises (bridge, lunges, chair etc) 6 days a week.
    In view of your article, is it better to decrease the frequency of training in order to increase the recovery time?
    Before my pregnancy I was regularly practicing sports, 2 jogging of 45min per week.
    Thanks in advance,
    Julie.

    1. Yes, Julie, you've got it right. If your goal is to gain muscle volume, each of your muscle groups should not work more than twice a week (or every 3 days maximum).
      But this means that the workout must be intense enough at each session for your body to engage in the muscle building process.
      The only exception to this rule is the abs. These muscles are very enduring, and they don't need to be very large. You can therefore add sets at the end of your session 3 to 4 times a week.

      For example, your 6-day training can be organized as follows:
      Monday : Pectorals Triceps (Abdos if desired)
      Tuesday: Back Biceps Shoulders
      Wednesday: Abdos legs
      Thursday: Pectorals Triceps (Abdos if desired)
      Friday: Back Biceps Shoulders
      Saturday: Abdos legs
      Sunday: Rest

      Of course, this is just an example (which works well 😉 )

  8. Here I am again after several readings 🙂
    I usually do 3 or 4 rounds of 6 30s exercises in a row.
    I was wondering if the results would be the same if I did 3 series in a row of each exo (with a 20s break in between)?
    carole

    1. Yes, the result would be the same in the muscles, but not quite in the heart, since you'll be taking longer and lowering your heart rate between exercises.
      You will burn less calories in the end and do longer sessions...for no benefit.
      Unless you apply the following advice:
      Increase the weights used or the resistance of the elastic bands during your 20-second breaks. This way, you will increase muscle size and burn more calories.
      But, your session will still be longer.

      It's a question of the main objective: to lose weight or to gain muscle.

  9. I'm starting hiit and was looking for a program 🙂
    great article and I will indeed do 2 workouts for each muscle per week.
    3 exercises each x 30s x 3 rounds x 2 days
    Monday: ab thighs
    Tuesday rpm
    wednesday arms and buttocks
    thursday ab thighs
    friday arms and buttocks
    Does this sound good to you for slimming and building muscle?
    thank you
    cb

    1. Yes Carole, your program seems to me very good to reach your goal with a few small changes.

      Just 3 important notes:
      1/ You should add pectoral and back work on the day of the arms for example and work the glutes on the same day as the thighs.
      2/ Wednesday and Friday workouts are too close for recovery. We need one more day.
      3/ Don't forget the calves and do the abs at the end of the session because they contribute to the other exercises.

      So here is the breakdown I recommend:
      Monday: thighs + calves, buttocks, abs (10 min per group)
      Tuesday: back arm pecs (10 min per group)
      Wednesday: rpm
      Thursday: thighs + calves, buttocks, abs (10 min per group)
      Friday: back arm pecs (10 min per group)

      This will be perfect!

        1. Monday: thighs, buttocks and abs
          Tuesday rpm
          Wednesday arms back abs
          Thursday rest or mat or elliptical hiit
          friday thighs buttocks abs

          1. Okay, I get that the rpm needs to stay on Tuesday. It also seems to me that you want to focus on thighs and buttocks in your program.
            Why not, you know your body better and what you want to improve first 😉

            But, even for a woman, the pectorals must be worked as well as the back.
            In addition, the arms must always come after the pecs and the back, since they participate in these exercises.

            In this case, you can set up your program as follows:
            Monday: thighs, buttocks and abs
            Tuesday: rpm
            Wednesday: pecs back arms abs
            Thursday rest or mat or elliptical hiit
            Friday: thighs, buttocks and abs

            This is already very good!

          1. super 🙂
            this program suits me very well
            I set it up on Mondays
            many thanks and congratulations again for your site, I find all my answers there
            carole

  10. Thank you for your valuable advice, I have to say that your blog is so complete that the idea of finding other tips doesn't cross my mind. There are even products to buy.

    1. So why not take the opportunity to subscribe to my newsletter and receive my guide as a gift. You will also receive some new tips by email.
      I always try to write the most complete articles possible and accessible to all. The articles I recommend for purchase are related to my own experience in bodybuilding and fitness.
      That's why they are few and far between, and why they are useful.
      Thank you so much for your encouraging comment 🙂

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