Training Frequency and Muscle Growth

Training frequency plays a critical role in muscle growth. If you train when you are still sore, the amount of muscle growth stimulated in the next session is significantly less due to the body's refractory period. Studies show that training twice a week results in more muscle growth each time compared to training four times a week, as the body becomes desensitized to the stimulus with more frequent training. Despite this, over time, training four times a week leads to slightly more muscle growth on average than training twice a week.