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email to get access. This is a upper body build class taught by myself to take the class,

visit portal.evilfitness.com. I'm Dr. Shannon Ritchie. I'm a doctor of physical therapy, fitness trainer, and founder

of Ethelof Fitness. In the Dr. Shannon show, you'll learn applicable tools to improve your

health based on science. Welcome to the show.

How many days a week should you strength train?

Can you lift twice a week and see muscle growth?

Or do you need to train six times a week and see muscle growth and strength?

To address this question, we have to address both volume and frequency.

So today I'll present the research on volume and frequency and leave you with practical takeaways on how often and how much to train each muscle group.

So first of all, the literature is very contradictory when it comes to volume and frequency.

Some literature shows that as little as one set per week will build

muscle, whereas other studies show that you need 10 plus sets per week to optimize muscle growth.

The studies on frequency are also inconsistent. Some studies show that frequency doesn't matter

as long as volume is equated, whereas other studies show that frequency matters more than volume. So there's a lot

of mixed opinions on this. I want to discuss some literature, and I'll leave you with my opinion on what is

best for the modern woman. So first, let's talk about volume. Volume is how many working sets or hard sets per muscle group per week. A hard set is taking

an exercise a few reps shy of failure or two failure in under 30 repetitions. If you were doing

more than 30 repetitions in a single set, that is not a set that will be very effective for muscle growth.

Here is what some of the literature suggests about volume. We'll start by discussing a study that

showed that minimal volume can produce significant gains. The participants had one year of training

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