How often should you train each muscle group for optimal growth?

Strength coach Jake Doleschal breaks down why training muscles 2-3x per week with moderate volume beats once-weekly high-volume approaches - and how it aligns with modern science.

You'll learn:

• Why twice weekly training outperforms once weekly with high volume

• How muscle growth peaks in 48 hours but atrophy starts by day 5

• Why 3-4 sets per week maintains muscle but doesn't build it

• How to structure AAA vs. ABA workout splits

• The enhanced lifter problem: copying 40-set workouts leads to overtraining

• CNS fatigue and practical recovery strategies

• Exercise selection: start with muscle regions, not set counts

• Practical guidelines: 8-16 exercises per session

• Why rep ranges (5-15) don't significantly impact hypertrophy

• What pre-steroid era bodybuilders got right about sustainable training

  
  

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