How often should you train per week for hypertrophy? Find out the best frequency to build muscle.

What is the best frequency per week per muscle or muscle group to achieve the optimum muscle growth (hypertrophy)?

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The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

  • Damas, Felipe, et al. “Resistance training‚Äêinduced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage.” The Journal of physiology 594.18 (2016): 5209-5222.,
  • Dankel, Scott J., et al. “Frequency: The Overlooked Resistance Training Variable for Inducing Muscle Hypertrophy?.” Sports Medicine (2016): 1-7.
  • Miller, Benjamin F., et al. “Coordinated collagen and muscle protein synthesis in human patella tendon and quadriceps muscle after exercise.” The Journal of physiology 567.3 (2005): 1021-1033.
  • Nosaka, Kazunori, Mike Newton, and Paul Sacco. “Delayed‚Äêonset muscle soreness does not reflect the magnitude of eccentric exercise‚Äêinduced muscle damage.” Scandinavian journal of medicine & science in sports 12.6 (2002): 337-346.
  • Schoenfeld, Brad J., Dan Ogborn, and James W. Krieger. “Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis.” Sports Medicine 46.11 (2016): 1689-1697.

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).