When it comes to "training frequency how often to hit each muscle," aiming for 2× per week per muscle is optimal. Research shows that hitting each muscle group with a total weekly volume of 10-20 sets maximizes growth. Mix in techniques like drop sets or supersets for added intensity. How many times are you currently training each muscle per week? #beginnersgains #newbiegains #howlongtobuildmuscle #musclegaintimeline #realisticprogress