Training frequency
The number of sessions a week in which a muscle gets direct sets. Training full body three days gives most muscles a frequency of 3; a body-part split usually lands at 1. With the same weekly volume, frequency decides how the sets are spread: two sessions of 6 sets instead of one of 12. The most common convention for hypertrophy is to train each muscle at least twice a week.
In practice
Twelve weekly sets for the chest can be one session of 12 (frequency 1) or two of 6 (frequency 2). The volume is the same; in the second option the last sets of each session start less tired, and that is usually where the advantage lies.
How to use it in a plan
Set each muscle’s weekly volume first and the frequency second: spread the sets across the days so no single session piles up too many sets for the same muscle. In NoteFit, the week shows which workouts hit each muscle and the weekly volume adds up the sets of all of them; frequency is read by counting how many workouts the muscle appears in.
FAQ
Is frequency 2 better than frequency 1?
With the same volume, the differences tend to be small; the advantage of splitting is mostly practical — shorter sessions and fresher final sets. At high volumes, splitting becomes close to necessary.
Can I train the same muscle two days in a row?
There is no fixed rule: it depends on the volume and on how close to failure each session goes. With moderate volume it is common; after very hard sessions, a day in between helps you come back recovered.