When considering training frequency, how often to hit each muscle is key for growth. Research shows that training each muscle group twice a week provides optimal results. Aim for a total weekly volume of about 10-20 sets per muscle. This way, you ensure enough stimulus for growth without overtraining. Did you know 90% of lifters benefit from this frequency? #beginnersgains #newbiegains #howlongtobuildmuscle #musclegaintimeline #realisticprogress