On the other hand, this answer is a little more complicated. Luckily, Iíve already written an article that fully answers it: How Many Times Should You Work Out Each Muscle Group Per Week? Here now is a quick summary of what I explained works best:
Beginners with ANY goal should train each muscle group 3 times per week.
Intermediate or Advanced trainees whose #1 goal is building muscle, losing fat or just improving the way their body looks should train each muscle group about 2 times per week. Those mostly interested in JUST increasing strength or performance (rather than looks) should train each muscle group 2 or 3 times per week.
So, if youíre a beginner to weightlifting (training for less than 6-8 months correctly), stick with 3 times per week. If you are anyone else with pretty much ANY goal, training each muscle group about twice per week is what has been proven to work best in most cases.
Training each muscle group once per week is the LEAST EFFECTIVE weightlifting frequency of all. Workout routines built around this lowered frequency work well for bodybuilders with amazing genetics and tons of steroid use, and it works fine for just maintaining muscle (rather than actually building it), but it sucks for everything else. It can still work if done right, itís just NOT what works best.
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