Title: 5-4-3-2-1 Program for Size and Strength / Elite FTS
Headings: 5-4-3-2-1 Program for Size and Strength
Workouts & Programs
5-4-3-2-1 Program for Size and Strength
How to Get Started with the 5-4-3-2-1 Program
References

Content: However, once per week training results in solid gains. ( 1)
There is no solid data to indicate if three times per week training results in greater gains in hypertrophy than two times per week training. ( 1)
Maximum improvement in strength from the muscle group being trained is a two-second maximal isometric contraction once per day. ( 3)
Higher frequency training is associated with the possibility of overtraining and it might be beneficial to periodize training frequency. ( 1,2)
In addition to the above resources, it is worth noting that Pavel Tsatsouline has been a strong promoter of high frequency training with his Power to the People and Grease the Groove programs. A part of my work is to teach courses for individuals who would like to become certified personal trainers. They are often well read, but their minds are looking for straightforward answers to questions. When they ask the question, “How often should I train each muscle group?” they expect an answer that is one constant number. For example, they want to hear an answer such as "once per week" or "twice per week."