You should train each muscle group 2-3 times per week for optimal muscle growth, according to most research and practical experience. This frequency provides the best balance between stimulating muscle protein synthesis and allowing adequate recovery.

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Why 2-3 Times Per Week Works:

1. Muscle Protein Synthesis:

After training, muscle protein synthesis peaks within 24-48 hours and then tapers off. Training a muscle group again after this window keeps the growth signals active.

2. Better Volume Distribution:

Splitting your total weekly volume (e.g., 10-20 sets per muscle group) across multiple sessions reduces fatigue and improves performance during each set.

3. Recovery:

Training a muscle group more than 3 times per week might not allow enough recovery for maximum growth, while less than 2 times per week could limit progress.

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Training Splits for Muscle Group Frequency:

1. Full-Body Split (2-3 Days/Week)

Ideal for: Beginners or those with limited time.

Example:

Day 1: Squats, Bench Press, Pull-Ups.

Day 2: Deadlifts, Overhead Press, Rows.

2. Upper/Lower Split (4 Days/Week)

Ideal for: Intermediate lifters.

Example:

Day 1: Upper Body (Chest, Back, Arms).

Day 2: Lower Body (Legs, Glutes, Core).

Repeat with slight variations later in the week.

3. Push/Pull/Legs (6 Days/Week)

Ideal for: Advanced lifters who can recover well.

Example:

Push (Chest, Shoulders, Triceps): Mon/Thu.

Pull (Back, Biceps): Tue/Fri.

Legs: Wed/Sat.

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Weekly Set Recommendations Per Muscle Group:

10-20 sets per week for each muscle group.

Beginners: 10-12 sets/week.

Intermediate/Advanced: 15-20 sets/week.

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Key Factors to Consider:

1. Training Intensity:

High-intensity training closer to failure may require more recovery, reducing frequency.

2. Recovery and Lifestyle:

Ensure adequate sleep, nutrition, and stress management to support frequent training.

3. Individual Variability:

Some people may recover faster or slower depending on age, genetics, and experience.

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Bottom Line:

Train each muscle group 2-3 times per week, spreading the volume across multiple sessions.

Adjust based on your recovery, experience level, and training goals.