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After a challenging session at the gym, where your muscles undergo breakdown and fiber damage, the crucial next step is recovery. At Alpha Pharm Canada, we emphasize the importance of recovery in achieving maximum fitness results. Explore our range of products, including cannabis-based options and recovery anabolics like Jeotrop or MK-677, designed to support your muscle growth journey.

Understanding Your Training Frequency

According to studies led by Brad J. Schoenfeld and colleagues, training a muscle twice a week is considered optimal for muscle hypertrophy. However, various training splits, such as the body part split or the full body split, present different perspectives on the ideal frequency. In this blog, we aim to provide clarity on the age-old question: How many times a week should you train, and what’s optimal for your goals?

Insights From Scientific Studies

Recent research by sports and muscle scientists suggests that training a muscle twice a week is optimal, while additional sessions (3-4 times a week) can benefit quick-recovering muscle groups like arms, abs, and calves. In the past, the prevailing belief was in favor of a body part split, training each muscle once a week to allow for full recovery. However, with advancements in anabolic steroids and training-frequency science, we now know that muscle growth can double.

New studies reveal that muscle protein synthesis peaks at 24 hours and then rapidly declines, almost returning to baseline at 36 hours. Alpha Pharm recommends a complete 48-hour rest before targeting the same muscle group again. This strategic approach ensures sufficient recovery while allowing you to engage other body parts during the waiting period.