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Training Each Muscle Once Per Week: Effective Or Waste Of Time?
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Can you make good muscle gains even if you only train each muscle once per week?
If you’re looking to gain muscle and strength at the fastest possible rate, a once per week frequency isn’t going to be ideal simply because it doesn’t take an entire week for a muscle to recover and grow.
Depending on how much volume you use, how intensely you’re training and other factors like diet and sleep, you probably only need 2-4 days for full muscle recovery and growth.
If you train with a higher frequency, your muscles will be stimulated more often, which will produce a higher number of individual growth periods. Depending on your experience level and the type of weekly split you’re following, 1.5-3 times per week will be optimal for maximizing muscle growth.
However, just because training each muscle once per week isn’t optimal doesn’t mean that it doesn’t work.
The main difference will be the speed of your results. A higher training frequency will allow you to see faster muscle growth because you’re stimulating each muscle more often, but a lower frequency can still get you to the same end goal eventually as long as the total weekly volume is still the same, although it’ll take longer.
There are a few situations where training each muscle once per week - which is usually going to mean a 4 to 5 day per week "bro split" - can be effective.
1. If you really enjoy that style of training and find it more fun to go into the gym and really hammer one or two muscles per session and give them your full focus.
2. If your goal isn’t necessarily to gain as much muscle as you possibly can – maybe you’re going for a leaner look and you’re okay with making muscle gains at a slower pace.
3. If it’s the best fit for your schedule – maybe it’s more convenient for you to train for shorter periods more often.
4. If you’re in a maintenance phase and your goal is to just hold onto the muscle you’ve already built. In that case, working out each muscle once a week will easily be enough to maintain your gains.
5. If you’re dealing with a nagging joint problem or injury, reducing the overall workload might be necessary so that you don’t over-stress it.
6. If you’re a more advanced lifter and you’re going to run a body part specialization cycle to bring up a lagging muscle.
Bottom line?
Training each muscle once a week isn’t optimal building muscle at the very fastest rate, but as long as the total weekly volume is equal, you can still make significant gains using a lower training frequency, although it will likely take longer to reach your end goal.
