When asking about "training frequency how often to hit each muscle," the sweet spot is hitting each muscle group twice a week. Research shows that around 10-20 sets per muscle group per week leads to optimal gains. Focus on compound exercises like squats and bench presses to maximize that volume effectively. How are you structuring your workouts this week? #beginnersgains #newbiegains #howlongtobuildmuscle #musclegaintimeline #realisticprogress