I’ve been wanting to try the two-workout-a-day set up because of my current routine set up. I did it for two weeks but my coach and I want to try something else for now. However, my main thesis was this: well, if I can cut a workout short and just start it later, I’ll perform better! Naps in between workouts, proper nutrition…makes sense! And the numbers were correct: even though I was still progressing with my regular one-workout-a-day set up, I was still able to progress my lifts training twice a day. But note: I PERFORMED better. But, does that mean I’d experience more growth? This study gives us a better way to look at it. 18 trained men performed the same exercises, the same number of weekly sets and the same prescribed load. The difference was how those sets were distributed: all in one session or spread across three. Spreading the work made a BIG difference in performance: The higher-frequency group accumulated 58% more volume-load on squats and 76% more on leg presses. BUT despite doing substantially more work, they didn’t show statistically greater quad growth. That gives us two interesting lessons: 1. Equal sets don’t necessarily mean equal performance! Having more sets in one session will likely result in less total reps. 2. more sets × reps × load doesn’t automatically mean more hypertrophic stimulus. For bodybuilding, I think the practical application is pretty simple: If later sets for a muscle are falling apart because of local fatigue, cardio, discomfort, massive rep drop-offs or whatever it is, you don’t necessarily need to add more volume. You might benefit from distributing the volume you already have! But don’t turn this into “3x per week is better.” This is ONE study, which in itself is very limiting. We’re talking about only 18 trained men, six weeks of training, quads only, relatively low weekly set volumes and sets taken to failure. This study doesn’t tell us what happens with 15–20 weekly sets, other muscles or longer bodybuilding phases. My take: Use frequency when it helps you perform better training! Theres no practical reason to add more sessions to your week by dividing the current set up unless your sessions’ length is impacting performance deeply, for whatever reason. You’re not gonna grow more, but performance should be better with more distributed volume. It could also be good without that distribution, which makes the division I wanted to try essentially meaningless. So, nothing changed for us: Use volume and frequency as fatigue management tools while keeping the intensity high. Keep a logbook and see if you’re progressing. Don’t fix what isn’t broken! But if it’s broken, some volume distribution might help! #goliathliftzz #trainhardorgohome #hypertrophytraining #sciencebased #buildmuscles Study below: Source: Calzavara J, Barroso R. Effects of Weekly Set Distribution on Volume Load, Lower-Body Strength, and Quadriceps Muscle Thickness in Trained Men. Journal of Strength and Conditioning Research. 2026. PMID: 42709978. - @goliathliftzz