Typically, this will result into training 4-5 days per week, allowing you to hit each muscle group at least twice, which research has shown to typically be the optimal amount.

通常这需要每周持续4至5天的锻炼，使每处肌肉群至少锻炼2次，这被研究证明是最理想的运动量。

The high-volume group performed 5 sets of each exercise per session, resulting in 30 and 45 sets per muscle each week, with the larger 45 sets done in the lower body muscle groups.

高量组重复5次，每周合计完成30组上肢肌群训练，以及45组下肢肌群训练。