If you’re doing nine sets for a muscle every week, does it matter whether you cram them into one workout or spread them across three? In today’s episode, we discuss a new study that tested exactly that in experienced lifters.
Both groups performed the same exercises and the same number of weekly sets, but spreading them over three workouts allowed the lifters to perform considerably more reps and total training volume. Did that translate into more strength and muscle growth?
We dig into the results, why the strength gains appeared to favor higher frequency while muscle growth was remarkably similar, and what this means for how you should distribute your own training.
Finally, we answer listener questions about whether your grip affects muscle growth and whether there will be another fitness Advent calendar in our app this year.
Timestamps:
- 00:00 – Opening banter
- 03:00 – Program of the week: High Frequency Full Body Program
- 07:00 – Same sets, more workouts: Does training frequency matter?
- 24:30 – Listener question 1: How does your choice of grip affect muscle growth?
- 28:15 – Listener question 2: Will there be a fitness Advent calendar in the StrengthLog app this year?
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This is episode 130 of the podcast. Check out the five previous episodes below:
- Episode 129: How Much Should You Eat on a Bulk?
- Episode 128: Big Pecs, Big Bench?
- Episode 127: Do Muscles Compete for Growth?
- Episode 126: How Many Calories Does It Take to Build a Kilogram of Muscle?
- Episode 125: Should You Ditch Squats and Deadlifts after 50?
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Further Reading
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