Blog · 2 min · figures checked on 9 November 2026
How many times a week should you train a muscle?
By Nicolas Papon, founder of Live For Fit ·
To build muscle, frequency matters little when total volume is the same. What counts is the number of sets over the week. Beyond 6 sets for a muscle, it is better to spread them over two sessions.
What the research says
A meta-analysis by Schoenfeld, Grgic and Krieger (2019, 25 studies) finds no difference in hypertrophy between high and low frequency, at equal volume.
Pelland et al. (2026) reach the same conclusion for muscle, but a higher frequency helps strength, with smaller and smaller gains.
What Live For Fit does
At Live For Fit: As soon as a muscle has more than 6 sets a week, the app places it at least twice in your week, to keep the sessions good quality.
At Live For Fit: Lagging muscles go at the start of the session, when you are freshest.
- Full body or split: which set-up should you choose to build muscle? ›
- How many sets per muscle per week to build muscle? ›
We publish Live For Fit. This information does not replace medical advice.