Is it Good to Workout One Muscle Group a Week for Results?

Table of Contents

1. Introduction
2. The Evolution of the Training Split
3. Is it Good to Workout One Muscle Group a Week?
4. The Power of Frequency: Why Twice Might Be Better
5. Total Volume: The Real Driver of Hypertrophy
6. Recovery: The Silent Partner in Progress
7. Comparing Popular Workout Splits
8. The Minimum Effective Dose
9. Understanding the Needs of Different Muscle Groups
10. The BUBS Approach: Training with Purpose
11. Designing Your Ideal Weekly Schedule
12. Conclusion
13. FAQ

Introduction

If you have ever stepped into a commercial gym on a Monday afternoon, you have likely witnessed "National Chest Day" in full effect. Rows of athletes waiting for the bench press, all following the traditional "bro split" that dictates each body part gets its own dedicated day once per week. But have you ever paused to ask if this ritual is actually the most efficient way to build a resilient, capable body? The question of whether it is good to workout one muscle group a week is one of the most debated topics in the fitness community, often pitting old-school bodybuilding tradition against modern exercise science. At BUBS Naturals, we believe in a life of adventure and purpose, and that requires a body that isn't just "show muscle" but is functionally prepared for whatever the trail, the ocean, or the gym throws at it.

Historically, the once-a-week frequency became the gold standard during the Golden Era of bodybuilding. The logic was simple: smash a muscle group with extreme volume until it’s utterly exhausted, then give it a full seven days to recover and grow. While this worked for many, modern research suggests that for the average person looking to balance fitness with a busy life, a once-weekly frequency might be leaving progress on the table. By the end of this article, you will understand the nuances of training frequency, the physiological windows of muscle protein synthesis, and how to structure your week for maximum vitality and performance. We will explore how total volume, recovery speed, and the right nutritional support—like our Collagen Peptides—can make or break your results.

Our mission at BUBS Naturals is rooted in the legacy of Glen "BUB" Doherty, a Navy SEAL, adventurer, and friend who lived life to the fullest. We apply that same "no-BS" approach to our advice and our products. Whether you are a weekend warrior or a competitive athlete, understanding how to optimize your training frequency is a key component of the wellness journey. Let’s dive into the science of whether a once-a-week split is truly the best path for your goals.

The Evolution of the Training Split

The concept of the "split" was born out of a need to manage fatigue. In the early days of physical culture, full-body workouts were the norm. Strength pioneers like Eugen Sandow didn't have "leg days"; they had "training days." However, as the goal shifted from general strength to specific aesthetic hypertrophy, the volume required to grow a specific muscle increased. To fit 20 sets of chest exercises into a routine without spending five hours in the gym, lifters began splitting their body parts across different days.

The "Bro Split" typically looks like this:

• Monday: Chest
• Tuesday: Back
• Wednesday: Shoulders
• Thursday: Legs
• Friday: Arms
• Saturday/Sunday: Rest

On the surface, this looks organized and intense. It allows for "annihilating" a muscle group, but the scientific community began to notice a flaw: if your chest only takes 48 to 72 hours to recover, what is it doing for the other four days of the week? It’s sitting idle. This realization led to the rise of higher-frequency programs, such as the Push/Pull/Legs (PPL) split or Upper/Lower splits, which hit each muscle group twice every seven to eight days.

When we consider the BUBS lifestyle—one focused on being ready for adventure at a moment's notice—a once-a-week split can sometimes feel too rigid. If you miss your Monday chest session, you might not hit that muscle again for another 13 days. That lack of flexibility is why many are moving toward more frequent stimulation. To support this increased demand on your body, staying ahead of the recovery curve is essential. This is where a clean, high-quality supplement like our Collagen Peptides comes into play, providing the necessary amino acids to support the health of your joints and connective tissues as you increase your training frequency.

Is it Good to Workout One Muscle Group a Week?

To answer this directly: yes, it can be "good," but it may not be "optimal" for everyone. The effectiveness of a once-a-week split depends heavily on your training age, your recovery capacity, and your total weekly volume.

For beginners, a once-weekly frequency is often enough to see significant gains. The "newbie gain" phenomenon means the body is so unaccustomed to stress that almost any stimulus will result in growth. However, as you become more advanced, the "anabolic window" following a workout—the period where muscle protein synthesis is elevated—tends to shrink. While a beginner might have elevated protein synthesis for up to 72 hours, an advanced lifter might see that window close in as little as 24 hours. If you only train that muscle once a week, you are only in an "anabolic state" for a fraction of that week.

Furthermore, training a muscle group once a week requires a massive amount of volume in a single session to trigger enough stimulus to last seven days. This often leads to extreme soreness, known as Delayed Onset Muscle Soreness (DOMS). While some wear DOMS as a badge of honor, excessive soreness can actually hinder your performance in other areas of life, like hiking, surfing, or even just playing with your kids. At BUBS, we prioritize supplements that help you stay in the game. For instance, incorporating our MCT Oil Creamer into your morning coffee can provide sustained mental energy and fuel to power through those high-volume sessions without the crash.

The Power of Frequency: Why Twice Might Be Better

The most compelling argument against the once-a-week split comes from a 2016 meta-analysis by researcher Brad Schoenfeld. The study compared training muscle groups once, twice, or three times per week while keeping the total weekly volume the same. The results were clear: training muscle groups twice a week resulted in significantly greater muscle growth (6.8%) compared to training them once a week (3.7%).

Why does this happen? It comes down to frequency of stimulation. By hitting a muscle twice a week, you are essentially doubling the number of times you trigger the muscle-building process. Imagine you are trying to learn a new language. Would you progress faster studying for six hours once a week, or for one hour, six days a week? The frequency of the "signal" matters.

Higher frequency also allows for better quality of work. If you have to do 12 sets of chest in one day, by the 10th set, your energy is flagging, and your form might suffer. If you split those 12 sets into two sessions of six, you can attack each set with maximum intensity and better mechanics. This is where performance-focused supplements like Creatine Monohydrate become invaluable. Creatine helps replenish the ATP stores your muscles use for explosive movements, ensuring that even if you increase your frequency, your power output remains high.

Total Volume: The Real Driver of Hypertrophy

While frequency is important, we cannot ignore the role of total volume. Volume is generally defined as Sets x Reps x Weight. Scientific consensus suggests that as long as volume is equated, frequency matters a bit less, but the catch is that it is much easier to accumulate high volume when you train more often.

For most individuals seeking muscle growth, the "sweet spot" appears to be between 10 and 20 sets per muscle group per week. Trying to cram 20 high-quality sets of legs into a single Tuesday afternoon is a recipe for extreme fatigue and potential injury. However, splitting that into two 10-set sessions makes the volume much more manageable and allows for a higher average intensity across all sets.

When you are pushing these high-volume or high-frequency thresholds, hydration becomes a critical factor that many athletes overlook. Dehydration can lead to a significant drop in strength and an increase in perceived exertion. To combat this, we recommend our Hydrate or Die - Lemon electrolyte powder. It’s formulated to provide the essential minerals your muscles need to contract and recover, without the added sugars found in traditional sports drinks.

Recovery: The Silent Partner in Progress

You don't grow in the gym; you grow while you sleep and recover. This is where the once-a-week split does have an advantage: it offers guaranteed recovery time. If you train your back on Monday, it has six full days to repair itself before the next session.

However, recovery is a multifaceted process involving the nervous system, connective tissues, and metabolic waste clearance. Your muscles might feel "ready" after 48 hours, but your tendons and ligaments—which have less blood flow—often take longer to adapt to the stress of heavy lifting. This is a primary reason why we are so passionate about our Collagen Peptides. Collagen is the primary structural protein in your body, and supplementing with it provides the glycine and proline needed to support those slower-recovering connective tissues. Whether you choose to workout one muscle group a week or three, your joints will thank you for the extra support.

Beyond supplementation, recovery also includes "lifestyle" factors:

• Sleep: Aim for 7–9 hours of quality rest to allow for hormonal regulation and tissue repair.
• Nutrition: Ensure you are consuming enough total calories and protein to support the repair of muscle fibers.
• Active Recovery: On rest days, engage in low-intensity movement like walking or light swimming to promote blood flow.
• Micro-Nutrients: Don't forget the small things. Our Apple Cider Vinegar Gummies can support digestive wellness, ensuring you’re actually absorbing the nutrients you eat.

Comparing Popular Workout Splits

If you are considering moving away from the once-a-week "bro split," what should you do instead? The best split is the one you can stick to consistently, but here are three scientifically backed alternatives that allow for higher frequency.

1. The Push/Pull/Legs (PPL) Split

This is perhaps the most popular split for those looking to hit muscles twice a week.

• Push: Chest, Shoulders, Triceps
• Pull: Back, Biceps, Rear Delts
• Legs: Quads, Hamstrings, Glutes, Calves By running this as a 3-days-on, 1-day-off cycle, you hit every muscle group every four days. It’s a great balance of intensity and frequency.

2. The Upper/Lower Split

This is ideal for someone who can only commit to four days in the gym.

• Monday: Upper Body
• Tuesday: Lower Body
• Wednesday: Rest
• Thursday: Upper Body
• Friday: Lower Body
• Weekend: Rest or Adventure This ensures that every muscle is stimulated twice a week while providing three full days of rest. It’s a perfect structure for those who want to stay active outdoors on the weekends.

3. Full Body Workouts

Often overlooked by those seeking "gains," full-body workouts are incredibly efficient. By hitting every muscle group three times a week (e.g., Monday/Wednesday/Friday), you maximize the frequency of muscle protein synthesis. This is often the best choice for busy professionals or those whose primary goal is general wellness and fat loss rather than specific bodybuilding.

Regardless of the split you choose, fueling your body for the effort is paramount. If you're heading into a heavy leg day, a serving of Vitamin C can provide antioxidant support to help your body manage the oxidative stress that comes with intense physical exertion.

The Minimum Effective Dose

Sometimes, life gets in the way. Maybe you're on a mission, traveling for work, or dealing with a family emergency. In these times, is it still good to workout one muscle group a week? The answer is a resounding yes.

Recent research into the "minimum effective dose" for strength and hypertrophy shows that as little as one to four sets per muscle group per week can be enough to maintain—and in some cases, even slowly build—muscle and strength. This is an empowering realization. It means that even if you can't get to the gym for your full PPL routine, a single 20-minute session once a week hitting the major compound movements is enough to prevent "atrophy" and keep your momentum.

During these high-stress or busy periods, maintaining your supplement routine is even more important. It’s easy to let nutrition slide when you’re busy, but a quick scoop of Collagen Peptides in your morning water or coffee ensures you’re still getting the baseline support your body needs to stay resilient.

Understanding the Needs of Different Muscle Groups

It is also worth noting that not all muscles are created equal. Smaller muscles, like the biceps, lateral deltoids, and calves, tend to recover much faster than larger muscle groups like the hamstrings or the spinal erectors of the back.

This means you can—and perhaps should—train these smaller "stubborn" muscles more frequently. Some athletes find great success hitting their calves or core three or four times a week, while keeping their heavy squat and deadlift sessions to just once or twice. This "hybrid" approach allows you to specialize on certain areas without burning out your central nervous system.

The central nervous system (CNS) is the "battery" that powers your muscles. When you do heavy, compound movements, you drain that battery. If you train with high intensity too often, you might find yourself feeling lethargic, losing sleep, or losing your appetite—all signs of CNS fatigue. This is why we advocate for the "no-BS" approach: simple, effective ingredients that support the body's natural functions. If you're feeling drained, switching to a Butter MCT Oil Creamer can provide a ketogenic-friendly energy source that supports mental clarity when physical fatigue sets in.

The BUBS Approach: Training with Purpose

At BUBS Naturals, we don't just care about how much you can bench press; we care about the "why" behind your training. Glen "BUB" Doherty didn't train just to look good; he trained to be a better teammate, a more capable operator, and a more adventurous soul. When you ask, "is it good to workout one muscle group a week?" consider your "why."

If your "why" is to be a competitive bodybuilder, a once-a-week split with massive volume might have a place in your periodization. But if your "why" is to live a life of longevity, adventure, and giving back, a more balanced, higher-frequency approach often yields better results with less "down time" due to soreness or injury.

We also believe in the power of community and purpose. That’s why we have our 10% Rule. Every time you choose BUBS Naturals, whether it's our Collagen Peptides or our Hydrate or Die - Mixed Berry, you are contributing to a legacy. We donate 10% of all profits to veteran-focused charities, honoring Glen's life by helping those who served. Your training isn't just about you; it’s about being the best version of yourself so you can help others.

Designing Your Ideal Weekly Schedule

To put all of this into practice, let’s look at what a balanced, adventure-ready week might look like for someone moving away from a once-a-week split.

Monday: Upper Body Power

• Focus on heavy compound movements (Bench Press, Rows, Overhead Press).
• Supplement: Creatine Monohydrate for power.

Tuesday: Lower Body Power

• Focus on Squats and Deadlifts.
• Supplement: Hydrate or Die during the session.

Wednesday: Active Recovery

• 30-minute walk or light yoga.
• Supplement: MCT Oil Creamer in morning coffee for mental focus.

Thursday: Upper Body Hypertrophy

• Higher reps, focusing on the "pump" and mind-muscle connection.
• Supplement: Collagen Peptides post-workout.

Friday: Lower Body Hypertrophy

• Lunges, Leg Extensions, and Calf Raises.
• Supplement: Apple Cider Vinegar Gummies with lunch.

Saturday: Adventure Day

• Hiking, surfing, or a long bike ride. This is what you train for!
• Supplement: Vitamin C for recovery.

Sunday: Rest and Prep

• Meal prep and planning for the week ahead.
• Supplement: Collagen Peptides to keep the joints feeling fresh.

This schedule hits every muscle group twice a week, allowing for both strength gains and muscle growth, while leaving the weekend open for the activities that bring you joy.

Conclusion

Determining whether it is good to workout one muscle group a week is ultimately a personal decision based on your goals and schedule. However, the weight of scientific evidence points toward a higher frequency—training muscles twice per week—as the superior method for most people. By increasing the frequency of stimulation, managing your total weekly volume, and prioritizing high-quality recovery, you can build a body that is as strong as it is resilient.

At BUBS Naturals, we are here to support that journey with products that are as clean and functional as they are effective. From our Collagen Peptides Collection that supports your joints to our Hydration Collection that keeps your muscles firing, we believe in providing the fuel you need for a life of adventure.

Remember, consistency is the true "secret" to results. Whether you choose a once-a-week split or a full-body approach, showing up and putting in the work is what matters most. In the spirit of Glen "BUB" Doherty, strive for a life of excellence, wellness, and purpose. One scoop, one workout, and one adventure at a time—feel the BUBS difference and keep pushing forward. Explore our Collagen Peptides today and see how high-quality, pasture-raised collagen can be the missing piece in your recovery puzzle.

FAQ

1. Is it good to workout one muscle group a week for weight loss?

While any form of resistance training is beneficial for weight loss because it helps preserve lean muscle mass, training a muscle group only once a week may not be the most efficient approach for fat loss. Higher frequency training, such as full-body or upper/lower splits, typically results in higher total energy expenditure across the week. Combining a consistent workout routine with supplements like our MCT Oil Creamer can help provide the energy needed to stay active and support your metabolic goals.

2. Can I build significant muscle if I only workout one muscle group a week?

Yes, it is certainly possible to build muscle with a once-weekly frequency, provided that the intensity and total volume of the session are high enough. This is often referred to as a "Bro Split." However, for many people, progress may eventually plateau as the body adapts. To break through these plateaus, many lifters find that increasing frequency or incorporating Creatine Monohydrate to support strength output can provide the necessary spark for new growth.

3. How do I know if I’m overtraining when using a high-frequency split?

Overtraining is often signaled by a persistent drop in performance, chronic fatigue, irritability, and lack of sleep. If you are training each muscle group more than once a week, it is crucial to monitor your recovery. Using our Collagen Peptides can help support your joints and connective tissues, but you must also ensure you are getting adequate sleep and nutrition. If your strength numbers are consistently going down, it may be time for a "deload" week of lighter training.

4. Is a once-a-week split better for older adults?

Interestingly, some research suggests that for older adults, the difference between training once a week and twice a week is less pronounced than in younger populations. For those in their 60s and 70s, a once-weekly session focused on high intensity and fatigue can be very effective for maintaining strength and bone density. At any age, maintaining the health of your joints is vital, which is why a daily serving of our Collagen Peptides is a great addition to a wellness-focused lifestyle.