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Anyone who wants to build muscle effectively can't get around the terms frequency and volume. Both factors determine how fast and sustainably you make progress, and whether your training really pays into your goals. In this article I'll show you what frequency and volume are all about, how to use them correctly and what current studies say about them.
What do training frequency and training volume mean?
Training frequency describes how often you train a particular muscle group per week. Training volume refers to the total amount of work you do per muscle group and week, usually measured in sets, repetitions or total load.
Both elements are closely interrelated. You can increase your volume by either doing more sets per session or increasing the frequency and splitting up the stimulus. But which combination works best?
Scientific findings: what do studies say?
According to a meta-analysis by Schoenfeld et al. (2016), it turns out that muscle groups trained two to three times per week generally grow better than those worked only once a week. The reason: more frequent stimuli lead to more frequent anabolic (muscle-building) processes.
For volume too the rule applies: more isn't always better. Studies like the one by Barbalho et al. (2019) show that 10 to 20 sets per muscle group and week is a sensible range, depending on training level, recovery and individual resilience.
Frequency and volume for beginners
If you're just starting out with training, the rule is: less is more. The body first has to get used to the load. For beginners I recommend:
- 2 to 3 full-body sessions per week
- 6 to 10 sets per muscle group per week
- Moderate intensity (about 2 to 3 repetitions before muscle failure)
This way you set sensible stimuli without overtaxing the body. Important: breaks, recovery and enough sleep are just as important for beginners as for pros.
Training frequency and volume for advanced trainees
With increasing experience, not only does your resilience rise, but also the need to set training stimuli more specifically. For advanced trainees the rule is:
- Split training with a focus on 2 muscle groups per session
- Training each muscle group 2x per week
- 12 to 20 sets per muscle group per week
What matters most here is the quality of execution, the individual adaptation of the plan and long-term progression, through more weight, more repetitions or controlled tempo.
Marco's tip for entrepreneurs: quality over quantity
Many of my clients are entrepreneurs with little time. My tip: rely on full-body training with high intensity. Three targeted sessions per week of 45 to 60 minutes each are perfectly enough if you concentrate on the essentials.
- Choose 6 to 8 compound exercises per session
- Train each muscle group 2x per week
- Focus on clean technique and controlled load
This way you get the maximum out of every training day without neglecting your business.
How to find your optimal volume
Every body reacts differently. Some build muscle optimally with 10 sets per week, others need 18. So pay attention to the following signals:
- Increase possible? If you're getting stronger, your volume fits.
- Recovery present? If you recover between sessions, the volume is sensible.
- Performance drop? Then your volume may be too high.
Track your training, analyse your performance and adjust your volume regularly.
Conclusion: frequency and volume are the key to success
If you sensibly coordinate your training frequency and your training volume, you build muscle more effectively. The key lies in the balance: too few stimuli bring no progress – too many stimuli without recovery lead to overload.
Start with a solid base, listen to your body and develop your training further with a system. You don't need a complicated plan, you need structure, discipline and patience. I'll show you how.
I'm Marco Laterza, personal trainer in Zurich. If you want clarity in your training system and finally want to see results, I'm happy to guide you on your journey. Get in touch anytime, without frills. Just results.