Both volume and frequency increase hypertrophy stimulation as they go up…if you can recover from the workload. Frequency It has a double benefit when it comes to getting bigger.
First, the frequency improves your ability to contract a muscle, producing a lot of tension and recruiting more muscle fibers. Muscle recruitment is a skill. It responds to the same principles as other motor skills: frequency of practice.
The more often you need to produce a lot of tension with a muscle, the better it will become at that task. And when you improve your ability to recruit and feel a muscle, it makes everything you do for that muscle more effective.
Frequency also works indirectly by increasing a muscle’s overall weekly volume without traumatizing it so much that it can’t recover.
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