Training a Muscle 2x vs 3x a Week for Growth (New Study)

Summary

This video explores a study on muscle hypertrophy, comparing training frequency and set numbers. It divided subjects based on slow and fast twitch muscle fiber types, finding that training three times a week with more sets generally led to greater muscle growth for both groups. The study challenges the idea that fast twitch fiber individuals benefit from less training. It suggests that while higher set numbers contribute to growth, substantial gains can still be achieved with lower training volumes, emphasizing the importance of training frequency and individual response to training programs.

Takeaways

• 📚 The video discusses a study on the optimal training frequency and set numbers for muscle hypertrophy, comparing training muscles two times versus three times a week.
• 🧬 The study divided participants based on their muscle fiber composition, distinguishing between those with more slow-twitch (fatigue-resistant) and fast-twitch (high force but fatigable) fibers.
• 🏋️‍♂️ Subjects performed exercises targeting leg and arm muscles with varying training frequencies and set numbers to compare the effects on muscle growth.
• 📉 The slow-twitch group performed more repetitions than the fast-twitch group, suggesting a potential advantage in training capacity for those with more slow-twitch fibers.
• 💪 Both slow and fast-twitch fiber groups experienced greater muscle growth with a three-times-per-week training regimen compared to two times per week.
• 🔍 The study found no significant difference in muscle growth between the two fiber types, challenging the idea that fast-twitch dominant individuals benefit from less training.
• 📈 The majority of individuals in the study responded better to the higher frequency and set number of the three-times-per-week training.
• 🤔 The study raises questions about the specific contributions of training frequency versus set numbers to muscle hypertrophy.
• 📊 A 2019 meta-analysis suggested that when total weekly sets are the same, there is no significant difference in muscle growth between different training frequencies.
• 🔢 However, performing nine or more sets per week for a muscle group was found to be more effective for hypertrophy than fewer sets, as per another study.
• 👥 The study's results should be considered with the understanding that individual responses to training can vary, and the benefits of higher training volumes may not apply universally.
• 🔄 The video also mentions the importance of considering other factors such as training status and the potential for higher set numbers to affect recovery and muscle growth differently.

Q & A

What is the main topic of the video script?

The main topic of the video script is the debate on how often one should train a muscle and for how many sets for optimal muscle hypertrophy, with a focus on a recent study comparing training frequency and set numbers.

What is the significance of the study that divided subjects based on slow twitch and fast twitch muscle fibers?

The significance is that slow twitch fibers are more fatigue-resistant but less force-producing, while fast twitch fibers are more forceful but more fatigable. This division helps to understand how different muscle fiber compositions might respond to varying training frequencies and set numbers.

What were the training routines for the subjects in the study?

Subjects trained unilateral leg extension, leg curl, and skull crusher for three to four sets of reps to failure. They performed these exercises two times a week with at least 72 hours rest between sessions for one side of their body, and three times a week with at least 48 hours rest for the other side.

What was the outcome of the study in terms of muscle growth for both slow and fast twitch fiber groups?

The study found that both slow and fast twitch fiber groups experienced more muscle growth when training three times per week with higher set numbers compared to training two times a week with fewer sets.

What does the study suggest about the correlation between muscle fiber type and the number of reps performed?

The study suggests that while slow twitch fibers are more fatigue-resistant, the number of reps performed does not strongly correlate with muscle fiber type, as both fiber types showed similar growth with the same training protocols.

What are some additional considerations mentioned in the study regarding the muscle fiber composition of the subjects?

The study notes that not every subject in the slow twitch group was slow twitch dominant, and some likely had a near 50/50 split of slow and fast twitch fibers. Similarly, the fast twitch group had an average split of 61/39, indicating a range of fiber types within each group.

How did the study address the issue of fatigue and recovery between the slow and fast twitch fiber groups?

The study found that feelings of soreness and fatigue were similar between the slow and fast twitch groups, suggesting that the training volume was not excessive for either group.

What does the 2019 meta-analysis mentioned in the script suggest about training frequency and muscle growth?

The meta-analysis suggests that when the total number of sets per week is kept the same, there is no significant difference in muscle growth between higher or lower training frequencies. However, training three times per week led to slightly better gains, although not statistically significant.

What role does the total number of sets per week play in muscle hypertrophy according to the script?

According to the script, performing nine or more sets per week for a muscle group tends to produce more hypertrophy than performing fewer than nine sets, indicating that higher set numbers can contribute to greater muscle growth.

What is the conclusion of the script regarding the optimal training frequency and set numbers for muscle hypertrophy?

The script concludes that training three times per week with more sets leads to greater muscle hypertrophy compared to training two times per week with fewer sets. However, it also emphasizes that substantial muscle growth can still be achieved with lower amounts of training, depending on personal goals.

What is the Alpha Progression app mentioned in the script, and how can it benefit users?

The Alpha Progression app is a fitness app that provides unique and advanced features for creating, tracking, and evolving hypertrophy or strength training programs. It allows users to generate evidence-based programs customized to their preferences and offers periodization options, automatic progression tracking, and exercise recommendations.