Training a Muscle 2x vs 3x a Week for Growth (New Study)
Summary
TLDRThis 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.
Outlines
💪 Training Frequency and Muscle Fiber Types
This paragraph discusses a study on the optimal training frequency and set numbers for muscle hypertrophy, focusing on the differences between individuals with more slow-twitch or fast-twitch muscle fibers. The study divided subjects into two groups based on their muscle fiber composition and compared the effects of training two versus three times a week with varying set numbers. The slow-twitch group, known for their fatigue resistance, and the fast-twitch group, known for their high force production but quick fatigability, were analyzed to determine if fiber type influenced the benefits of training frequency and set volume. The study found that both groups experienced greater muscle growth with a three-times-a-week training regimen, challenging the idea that fast-twitch dominant individuals benefit from less training. The paragraph also touches on the individual variability in response to training frequency and set numbers.
📊 Muscle Growth Analysis and Training Considerations
The second paragraph delves deeper into the study's findings, highlighting that the magnitude of training was not excessive for the fast-twitch group, as they experienced similar levels of soreness and fatigue compared to the slow-twitch group. It discusses the possibility that both training frequency and set numbers contributed to the greater gains observed with the three-times-a-week condition. The paragraph references a 2019 meta-analysis that suggests no difference in muscle growth when the total number of sets per week is the same, regardless of frequency, but notes that three times per week led to slightly better gains. It also mentions a study by Nez that found distributing sets across multiple days led to greater growth for some subjects. The paragraph concludes by emphasizing that while higher set numbers likely contributed to greater gains for many subjects, substantial muscle growth can still be achieved with lower set numbers, and it suggests that personal goals should guide training frequency and volume decisions.
Mindmap
Keywords
💡Hypertrophy
💡Training Frequency
💡Set Numbers
💡Slow Twitch Fibers
💡Fast Twitch Fibers
💡Fatigue Resistance
💡Overreaching
💡Muscle Fiber Type
💡Unilateral Leg Extension
💡Alpha Progression App
Highlights
The study compares training frequency and set numbers on muscle hypertrophy.
Subjects were divided based on slow or fast twitch muscle fiber composition.
Slow twitch fibers are fatigue-resistant but low force-producing, while fast twitch fibers are high force but easily fatigued.
People with more fast twitch fibers might benefit from less frequent training due to higher fatigue.
The study involved previously untrained individuals with fiber type measurements on lower body muscles.
Subjects trained specific leg exercises two or three times a week with varying sets and rest periods.
The slow twitch group performed more repetitions than the fast twitch group.
Muscle growth was measured in quadriceps, hamstrings, biceps, and triceps, with more growth observed with three times a week training.
The study contradicts the idea that individuals with more fast twitch fibers benefit from less training.
Having more fast twitch fibers did not lead to greater gains compared to slow twitch fibers.
The majority of individuals grew better with three times a week training.
The additional growth from three times a week training was only 1-5% more than two times a week.
The study suggests that a large bulk of gains can be achieved with lower amounts of training.
The study's results could differ if comparing more slow twitch dominant to more fast twitch dominant individuals.
Fatigue and soreness were similar between the slow and fast twitch groups, suggesting the training was not excessive.
A meta-analysis found no difference in muscle growth when total weekly sets were the same, regardless of frequency.
Higher sets per week (nine or more) produced more hypertrophy than fewer sets.
The study emphasizes that appreciable muscle growth can still be attained with lower training volumes.
The Alpha Progression app is mentioned for tracking and evolving hypertrophy or strength training programs.
Transcripts
welcome to the house of hypertrophy how
often you should train a muscle and for
how many sets is forever debated in the
industry this highly fascinating recent
study compared training your muscle two
times to three times a week for muscle
hypoy with different set numbers in this
video we're going to dissect this study
and then fit it into the rest of the
overall scientific research on training
frequency and sets for building muscle
so that by the end you'll have a clearer
understanding of what you need to know
now a cool thing about this recent study
is they divided subjects into those with
more slow twit or fast twitch fibers why
was this cool slow twitch fibers are low
Force producing but highly fatigue
resistant while fast twitch fibers are
high Force producing but very fatigable
previous Research indicates people with
more fast twitch muscle fibers tend to
experience greater fatigue and may be
more susceptible to overreaching thus
perhaps they benefit from training less
while those more slow twitch benefit
from training more let's dive into the
[Music]
study 21 pre previously untrained
individuals were divided into those with
more slow twitch or fast twitch fibers
the fiber type measurements were just
done on the lower body muscles but the
authors note lower body fiber type can
correlate with upper body fiber type all
subjects train the unilateral leg
extension leg Hur dumbbell coal and
skull crusher for three to four sets of
reps the failure with one side of their
body they perform this two times a week
with at least 72 hours of rest between
sessions thereby totaling six to eight
sets per muscle in a week with the other
side of their body they perform this
three times a week with at least 48
Hours of rest between sessions thereby
totaling 9 to 12 sets per muscle in a
week therefore both training frequency
and set numbers were different between
the conditions interestingly the slow
twitch group ended up performing more
repetitions compared to the fast switch
Group which might be logical as we know
slow switch fibers are more fatigue
resistant versus Fast switch fibers
however not all previous research has
established strong correlations between
fiber type and the number of reps
performed with a given loading
nonetheless quadriceps hamstrings biceps
and triceps H perv was measured and all
four of these muscles tended to grow
more with a three times per week
training this held true for both the
slow twitch and fast twitch fiber groups
therefore opposing the notion
individuals with more fast twitch fibers
benefit from Trading less there are some
additional crucial points from these
results but before revealing these it is
interesting to see that the slow twitch
fiber group grew just as well as the
fast twitch fiber group on average in
other words having proport tionately
more fast twitch fibers did not lead to
Greater gains versus having
proportionately more slow twitch fibers
how could this be after all in isolation
fast switch fibers appear to grow more
than slow switch fibers but fiber type
is just one of the many factors that may
determine how much muscle growth you
experience this may indicate that when
we compare a fast twitch fiber group to
a slow twitch fiber group these other
factors in the mix essentially mean
people with more fast touch fibers do
not always grow more than those with
more slow touch fibers returning to to
the findings as each subject trained
both two times and three times a week we
can see the individual responses and it
indicates the large majority of
individuals from both the slow and
fasted fiber groups grew better training
three times per week there were only a
few cases of gains being better with a
two times per week training for a person
however and this is a key Point despite
the average and the majority of the
individual's responses indicating better
gains with the three times per week
training the benefit was certainly not
large we're only talking about an extra
1 to 3% growth with the quads hamstrings
and biceps the triceps did see a greater
4 to 5% extra average growth from the
three times per week training which may
Point towards the fascinating idea of
some muscles selectively responding
better to more training regardless this
data still suggests a large bulk of
gains can be attained with lower amounts
of training now the subjects were
previously untrained so the benefit of
training more may increase with training
experience but as we'll dissect in some
upcoming videos various well well
trained individuals can still see
reasonable hypertrophy from lower
amounts of training switching up the
discussion remember that both training
frequency and set numbers differed
between conditions but which was it that
led to the more hypertrophy with a three
times per week condition to answer this
we need to briefly decipher the current
research on training frequency and sets
for muscle hypertrophy before this
however we need to touch on some
important considerations with this study
in this study the slow twitch group of
course had proportionately more slow
twitch fibers versus the fast twitch
group however not every subject in the
slow twitch group could be described as
slow twitch dominant as the numbers in
the study indicates some of the subjects
likely had a near 50/50 split of slow
and fastwitch fibers conversely the fast
twitch group had an average 61 39 split
of faster slow twitch fibers therefore
the results of this study could be
different if we compared more slow
twitch dominant to more fastwitch
dominant individuals another
consideration is that as already
mentioned there's evidence people with
more f switch fibers experience greater
fatigue and are more susceptible to
overreaching since the fast switch group
grew well training three times per week
with 9 to 12 weekly sets per muscle this
magnitude of training wasn't excessive
for them in fact feelings of soreness
and fatigue were actually similar
between the slow and fast switch groups
in this study but it remains possible if
reasonably higher set numbers or
frequencies were used the fast switch
group would struggle to
[Music]
recover so was it the training frequency
set numbers are both that contributed to
the greater gains with the three times
per week condition as established in
this 2019 meta analysis when the total
number of sets performed per week was
kept the same there was no difference in
muscle growth between dividing these
sets into higher or lower frequencies
however when we go ahead and graph the
muscle growth of the various frequencies
we can see that the three times per week
frequency led to slightly better gains
this was not statistically significant
statistical significance isn't
everything but in this specific context
there are quite notable differences
behind the studies comprising this data
nonetheless it's still evident
substantial average hypertrophy is
achieved across a wide range of
frequencies fortunately an important
study by Nez released last October
revealed something highly interesting
they had trained men perform nine sets
for the quadriceps in a week one leg
performed all nine sets in one session
while the other leg distributed the nine
sets across three non-consecutive days
per week some subjects saw similar quad
growth between the one times and three
times frequency While others saw greater
growth with the three times frequency
accordingly the greater growth for some
subjects in the previous study could
possibly be due to the three times per
week frequency itself however it is
likely that for many if not all of them
the higher sets were contributing to as
identified in this meta analysis
performing nine or more weekly sets for
a muscle group produced more muscle
horty than fewer than nine weekly sets I
do want to point out that the this data
still reinforces the notion that a large
bulk of gains can still be achieved with
lower set numbers some of you may be
wondering about how even higher set
numbers per week compared to moderate
values as well as the role of training
status stay tuned as in the next few
weeks we'll have some updated videos
related to this some of you may also be
curious about efficiently creating
tracking and evolving your hypertrophy
or strength training most fitness apps
are basic and virtually the same but the
alpha progression app provides unique
and Advanced features without being
overwhelming the app can help you
generate an evidence-based program
customized to your desires in just a few
minutes with Advanced options to
periodize sets and Reps in reserve and
Implement scheduled D loads with a touch
of a few buttons you can personalize
things further the app saves you Time by
automatically generating graphs that
display your long-term progression which
may allow you to spot Trends in your
training scrolling through their massive
exercise database you may discover
exercises you never knew existed during
workouts the app analyzes your past
performance to provide Progressive
overload recommendations the link in the
comments and description allows you to
try out the app's premium features free
for 2 weeks and if you like it and
decide to go beyond the link provides
20% off a subscription the app is truly
exceptional with the review speaking to
[Music]
this in summary this paper found
training three times per week with more
sets led to Greater muscle ey purch Fe
compared to training two times per week
with fewer sets in both a slow twitch
and fast twitch fiber group we've
previously seen that when total set
numbers per week are equated some
individuals do grow more with a three
times per week frequency so it's
possible the three times per week
frequency may have contributed to the
greater growth for some subjects however
the highest set numbers were likely
contributing to the greater gains for
many too as meta analytic data finds
performing nine or more sets for a
muscle group in a week produced more
growth and Performing fewer than nine
sets having said all this it's it is
still worth emphasizing appreciable
musai perch fee is still attained with
lower amounts of training so is an
option on the table depending on your
personal goals thank you for watching
feel free to check out the alpha
progression app or our recent deep dive
into building the lats
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