No Bad Reps

Training Frequency

2 articles

Editorial illustration for Best Training Split for Advanced Hypertrophy: How to Choose Between Upper/Lower, PPL, and High-Frequency Options
Hypertrophy Hub

Best Training Split for Advanced Hypertrophy: How to Choose Between Upper/Lower, PPL, and High-Frequency Options

Advanced lifters require training splits that hit major muscle groups 2-3 times per week with 18-25+ weekly sets, balancing frequency, volume, and recovery. The 4-day Upper/Lower split suits moderate schedules, while the 6-day Push-Pull-Legs split is for those with high recovery capacity.

Elena Pappas·November 6, 2026
An athlete intensely performing bicep curls in a sunlit gym, demonstrating focused muscle engagement during a training session.
Training Theory

How Often Should You Train Muscle Groups for Growth?

While many lifters meticulously plan to hit each muscle group three or four times a week, a 2016 meta-analysis published in PubMed found that training a muscle twice weekly outperformed once-weekly tr

Hana Kim·August 6, 2026