Fast Muscle Growth: Specialization Made Simple

Both volume and frequency increase hypertrophy stimulation as they go up… if you can recover from the workload. Frequency has a dual benefit when it comes to getting bigger.

First, frequency improves your ability to contract a muscle, producing a lot of tension and recruiting more muscle fibers. Muscle recruitment is a skill. It responds to the same principles as other motor skills: frequency of practice.

The more often you need to produce a lot of tension with a muscle, the better you become at that task. And when you improve your ability to recruit and feel a muscle, you make everything you do for that muscle more effective.

Frequency also works indirectly by increasing the overall weekly volume for a muscle without traumatizing it so much that you can’t recover.

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