Research suggests that there is a cap on the amount of volume you can do in a workout on a muscle group until you get diminishing returns. It is unknown where that is yet but a good range is 3-5 sets. These are mean averages and there are outliers in either direction. Experiment with your body as each muscle group may respond differently. For the most part, it is unlikely that doing way more than this per muscle group-per session, is going to yield any significant greater increases in hypertrophy.
Additionally, muscle protein synthesis response to a training session lasts about 36-48 hours. This doesn’t necessarily mean that we should train every muscle group every 36-48hrs as other variables come into play as well such as recovery, injury prevention etc. However, it is known that a training frequency of 2-3x/week is better than 1x/week. If that is hard to believe, think of it this way - If you train chest Monday and wait until next Monday to train it again, you now have 5 days where your chest is just sitting there, not being stimulated and not growing.
Split up your volume like shown above, however this post is not to say that doing an upper/lower split is the best way to train, or that you should only train 4x/week, it is just an example. But this example. is going to be far better then doing the split on the left (according to research), so as long as volume is appropriate. Don’t believe what i said🤔?
Read on it yourself 😃👇👇