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Start a free two-week trial of BWS+ here: https://bws.plus/22a If you've wondered how often to train muscle groups per week, you've heard it: train hard, then take rest days — 48 to 72 hours — for repair and growth. That's the logic behind best training frequency advice, and why choosing to train everyday risks overtraining. But some people do demanding physical work daily and still build unusually muscular bodies. Could removing rest days actually help a muscle grow faster? Could that be the best workout split and best workout routine to build muscle? Follow Dr. Eric Helms: https://www.instagram.com/helms3dmj/ View Dr. Eric Helms Products: Monthly research reviews: www.massresearchreview.com His Latest Books: www.muscleandstrengthpyramids.com To find out, I recruited three participants for a 30-day experiment. Brandon trained his chest, Max trained one leg, and Yolinda her biceps and triceps. Brandon did five sets of 8-12 reps a day; Max did four sets of 9-12. The everyday side did about 35 hard sets a week versus roughly 10 on the other side. All three got baseline and follow-up MRI scans. At first, Max's everyday leg got extremely sore, Yolinda felt clear fatigue in her everyday arm, and fitting in a daily workout was its own challenge. Training creates high tension in muscle fibers — a powerful growth signal that also leaves the muscle temporarily weaker while it repairs. That's why most programs leave a day or two between hard sessions for the same muscle. But soreness doesn't perfectly tell you whether a muscle is actually ready to perform again. Dr. Eric Helms explained that DOMS usually peaks a day or two after training, while force production recovers on a different timeline; a muscle can feel sore even after its strength is back near baseline. Around day eight, Max noticed his soreness had suddenly started fading: the repeated bout effect, where repeated exposure to a muscle-damaging activity drastically reduces damage and soreness over time. The participants adapted, and despite occasional bad workouts, strength on the everyday side kept climbing. The bigger concern was overtraining joints and tendons. That's why everyone rotated exercises instead of repeating the same movement, and why Max lightened his load and paused one exercise for a few days. All three finished injury-free. The everyday side also did far more weekly volume. More hard sets tends to mean more growth, but most people can't cram 30-plus quality sets into one workout. Daily training spread that volume across seven smaller doses, suggesting the higher weekly volume — not frequency alone — was likely a major reason for the extra growth. At the final strength test, Yolinda was consistently curling 15s, and her everyday biceps and triceps out-performed her regular side by three reps. Brandon felt strong on his everyday side too, and all three finished with a clear strength edge on the daily-trained side. But strength alone couldn't prove more muscle had grown. That's why the MRI scans mattered: everyone took three rest days first to rule out swelling skewing results, and researcher Daniel Plotkin analyzed them blind, without knowing which side was which. Yolinda's normally trained arm grew about 1% versus 3% on her everyday arm. Max's normally trained leg showed about 0% growth versus roughly 2-3% on his everyday leg. Brandon saw about 5% growth on his normally trained chest versus about 20% on his everyday side. His everyday triceps also looked bigger, although they weren't formally measured. These results don't fully answer how often to train muscle groups per week for everyone. The practical takeaway isn't necessarily to train everyday; a smarter option is a temporary specialization cycle: pick one or two muscles to prioritize, keep the rest of your program at baseline, and train the priority muscle first whenever you're already in the gym, for two or three hard sets. One rule: don't hammer the same exercise every time. Pick two movements per muscle and rotate them to avoid stressing the same tendons. Disclaimers: Jeremy Ethier is not a doctor, physical therapist, or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeremy Ethier will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. 0:00 -1:31 The 30 Day Experiment 1:32 - 2:12 Do You Need Rest Days? 2:13 - 4:59 Soreness And Growth 5:00 - 6:03 Strength Gains 6:04 - 7:28 Potential Injuries 7:29 - 8:44 Day 30 Strength Test 8:45 - 11:59 Day 30 Muscle Results 12:00 - 13:10 How to Apply This

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