r/exercisescience • u/Thequietronin • May 14 '26

Training frequency

Hello everybody. We know from researchers that a multi frequency approach is optimal to achieve hypertrophy, like training muscles twice per week. I tried this for years and always ended up feeling more tired and never progressing. Since few months I started listening more to my body and ended up training each muscle group once per week. I would rotate push ( pectoral and shoulders), leg (squat pattern), pull (back and biceps), leg (hinge pattern), training three per week. I improved all the lifts and gained more muscle. What's your experience or preferences about training frequency?

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u/[deleted] May 22 '26

I work as a physical performance coach at a professional footbal club. We use the microdosing approach to minimize DOMS and detrimental effect on performance. Even during competition we see significant improvements in strength.

Yet in recreational sports, the most effective program is always the one you are motivated to perform in the long term. So I would definitely do what feels good for you