When considering "training frequency how often to hit each muscle," aim for twice per week per muscle group. Research shows that hitting each muscle with a total volume of 10-20 sets weekly yields optimal growth. Focus on compound lifts like squats and bench presses to maximize your gains. Are you tracking your weekly volume? #beginnersgains #newbiegains #howlongtobuildmuscle #musclegaintimeline #realisticprogress