How frequently you train a muscle group is less important than the number of sets and reps you can squeeze into each session, according to new research published in The Journal of Strength and Conditioning Research. The study looked at the effects of training every muscle group twice a week, for a total of eight sets per session, compared to training each muscle group once a week, for a total of 16 sets per session. And in keeping with the confusion around which approach is best for size and strength, the researchers concluded that, after respective eight-week programmes, both study groups gained similar levels of muscle mass, strength and power. In short, quality sets and reps – not the generic training plan you found online, or the approach your mate Dave swears by – are the key to progression.
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