You have reached the Canadian website for Human Kinetics. Only orders shipping to a Canadian address can be completed on this website.


If you wish to continue click here, or contact the HK Canada office directly at 1-800-465-7301. If you wish to select the HK website for your region/location outside of Canada, click here

Human Kinetics Logo

Purchase Courses or Access Digital Products

If you are looking to purchase online videos, online courses or to access previously purchased digital products please press continue.


Mare Nostrum Logo

Purchase Print Products or eBooks

Human Kinetics print books and eBooks are now distributed by Mare Nostrum, throughout the UK, Europe, Africa and Middle East, delivered to you from their warehouse. Please visit our new UK website to purchase Human Kinetics printed or eBooks.

Feedback IconFeedback

Optimized training frequency for muscle hypertrophy

This is an excerpt from Science and Development of Muscle Hypertrophy by Brad Schoenfeld.

Frequency


Practical Applications


Modulating training frequency is an effective strategy to manipulate volume loads. There appears to be a benefit to higher training frequencies, at least over short-term training protocols. Thus, total-body routines represent an attractive option for maximizing training frequency for each muscle group. However, split routines allow for a greater volume of work per muscle group per session, potentially enhancing muscular adaptations via the dose - response relationship between volume and hypertrophy. A case can be made for periodizing frequency over time, altering the number of times a muscle group is trained weekly in accordance with individual response. This can be accomplished by alternating total-body and split routines (e.g., progressing from a cycle of 3 weekly sessions to 4 weekly sessions the next cycle, and then culminating in a cycle of 6 weekly sessions). In this way, the lifter can maximize hypertrophy while reducing the potential for overtraining.



Save

Save

Learn more about Science and Development of Muscle Hypertrophy.