Why might lifting for fewer days per week actually benefit you in the long run, especially when it comes to hypertrophy?

Muscle hypertrophy occurs after training, during rest and recovery. If you're lifting too frequently, you might not allow enough time for full recovery, which can blunt muscle growth. 

A comprehensive review published in Sports highlights that insufficient recovery between resistance training sessions can impair performance and hinder muscle growth. The study emphasizes the need to balance training variables, such as volume and intensity, to allow for adequate recovery and optimal adaptation. https://pmc.ncbi.nlm.nih.gov/articles/PMC11057610/?utm_

Research in Frontiers in Physiology indicates that a recovery period of 48–72 hours between resistance training sessions (specific muscle groups targeted) is beneficial for maximizing molecular responses favorable to muscle hypertrophy. This interval allows for the necessary physiological processes that contribute to muscle growth https://pmc.ncbi.nlm.nih.gov/articles/PMC6015912/?utm_

A program with 4 training days can allow for adequate recovery & energized sessions. Better & heavier lifts + higher intensities. Why boost volume, decrease value, & limit the quality of your sessions due to fatigue. 

Training 5–6 days per week can lead to cumulative fatigue, especially if you’re not managing sleep, stress, and nutrition perfectly. Chronic fatigue can impair performance, hormone levels (like testosterone and cortisol), and ultimately limit hypertrophy.

With smart programming, you can hit each muscle group 2x per week (optimal for hypertrophy) within a 4-day split. You don’t necessarily need more days to reach effective weekly volume. 

Better life balance!

Research by Colquhoun et al. (2018) and Saric et al. (2019) compared training frequencies of 3 vs. 6 days per week with equal training volumes. Both studies found similar improvements in muscle strength and hypertrophy, suggesting that higher frequency does not necessarily lead to greater gains. https://pmc.ncbi.nlm.nih.gov/articles/PMC8067909/?utm_