413: How to Build the Most Muscle Possible in the Least Time (Exercise Scientist Explains!) | Mike Israetel, PhD
The Genius Life
Frequency of Muscle Workouts for Progress
Hitting a muscle once a week can lead to progress, assuming the workout is intense. Generally, one to two workouts per muscle per week is optimal for maintenance and gains, especially in whole-body programs. For beginners, two sessions a week are recommended to build muscle effectively. However, more advanced, older, or female individuals may require three sessions to continue making progress, as two sessions might only maintain their current state. The approach to frequency should consider long-term sustainability for consistent gains, recommending two evenly spaced workouts weekly for optimal results over time.
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