Frequency Vs. Volume for Hypertrophy

I have been reading T-mag from the begging - it is the best site on training around.

I have been thinking a lot about frequency and volume. I have had succesfull growth with higher volume/less frequency and the other way around.

My personal experience has been that I do best with high volume workouts. What I wanted to know is what is the scientific basis for increased frequency vs. volume.

For example, if I am going to do 100 reps for a body part,
1)do I get more growth from the 100 reps in one session a week or split over multiple sessions?
2) And if multiple sessions, what would be the upper limit of the amount of training (with hypertophy as the specific goal?)
3) finally, if I am using heavy compounds, would working bench on Monday and Push press on Thursday (as an example) create the same overall effect of doing devided volumes on both exercise in each workout since they are targeting same general areas?

I have read all the articles by CT, CW, and BH about HST, but still do not think I am perfectly clear on the optimal way to manage frequency and volume for Hypertrophy.

Personally, I have always had my best hypertrophy gains while splitting up my sets among many days. Usually three.

Just as one does not sit down and eat one big meal once per week I think that training ought to be broken up as well. Again, just my take on it.

There are many good ideas around, some have been around a long long time, like full-body training three times per week. In fact, it is so good that it is making a come back!

Ultimately, what works for one may not work for another. Try experimenting for an eight week block of time. Stay loyal to one specific training method and see if it works for you.

Best Of Luck,


frequency is somewhat volume. Personnaly I gained to most with high frequency/full body workout, both in strength and mass, give it a try and you’ll see.