Stai allenando troppo o troppo poco? La frequenza ideale per crescere senza junk volume

In this video, I'll show you how to scientifically set your training frequency: why the question "how many times per week per muscle" is misleading, how to avoid junk volume, how to distribute volume across sessions, and how to use performance to choose 2–3–4 workouts per week for mass and strength (including powerlifting). You'll find practical criteria, concrete examples, and recovery basics (sleep, nutrition, stress) to make your program truly effective. Chapters: 00:00 Why the question is wrong: frequency is a means, not an end 01:17 Single-frequency vs. multi-frequency: what really works 02:51 Stimulus limit per session (~8 sets) and the glass metaphor 04:26 What is junk volume and how to avoid it 05:10 Frequency and strength/powerlifting: technique, neural adaptation, and loads 05:50 Practical method: choosing frequency based on volume and performance (examples) 07:26 Monitoring recovery between sessions through performance 07:44 The basics of recovery: sleep, nutrition, stress, and useful supplements 09:46 There is no magic number: experimentation and recalibration 10:16 Conclusions: train with your head and take notes Comment: with how many sessions per week are you growing best and why? Hashtags: #trainingfrequency #hypertrophy #musclemass #strength #training #programming #junkvolume #trainingscience #powerlifting #naturalbodybuilding 💥 NERD TRAINING CENTER'S STRENGTH SCHOOL is here: sign up today ➡ https://nerdtrainingcenter.it/scuola-... * * 💥 TRAIN WITH VITRUVE ➡ https://nerdtrainingcenter.it/prodott... 📚 FREE EBOOK on how to write a POWERLIFTER ACCUMULATION PROGRAM 👉 https://nerdtrainingcenter.it/ebook-p... 🏋️ THREE FREE VIDEO LESSONS to start programming like an ELITE COACH 👉 https://nerdtrainingcenter.it/opt-in-... 💊 At My Protein, you can ALWAYS get the MAXIMUM DISCOUNT with the code FILIPPOMYP ➤➤➤ https://shorturl.at/ksJLN 💪 * * 💥 DISCOVER A NEW WAY TO TRAIN 💥 Are you a powerlifting ENTHUSIAST, an athlete, or simply a weight room workouter who wants to achieve your goals with a SCIENTIFIC method? Discover our coaching plans here ➡ https://bit.ly/coaching_nerd 💥 TRAINING FOR COACHES AND PERSONAL TRAINERS💥 Are you a COACH, and the methods you've used so far haven't given you the results you hoped for? So why should they do it tomorrow? It's time to CHANGE YOUR STRATEGY. Learn more about biomechanics for free here ➡ https://bit.ly/biomeccanica_gratis Want to know how to best program your workouts? Find out how for free here ➡ https://bit.ly/programmazione_gratuita Want to learn more about complementary and variant workouts? Access the free dedicated content here ➡ https://bit.ly/complementari_varianti * * 📌 VAT NUMBER with Fiscozen: FREE consultation and €50 discount ⏩ https://www.fiscozen.it/invitoFILIPPO... * * IN THIS VIDEO