To effectively gain muscle, the minimal dose of resistance training typically involves targeting each muscle group at least once a week, with two workouts per week being optimal for most cases. While training a muscle group once a week can still yield gains, the intensity and difficulty of that session must be significant. Therefore, adhering to one to two challenging workouts weekly for each muscle group is key to muscle growth.
Mike Israetel, PhD is an exercise scientist, pro-bodybuilder, and well-known figure in the fitness industry, with expertise in sports science, nutrition, and coaching. He is the co-founder of Renaissance Periodization.
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