High frequency wins for most people  more quality practice equals better muscle connection

Low frequency can work if volume is high enough, but recovery becomes the limiter

I got my best gains hitting each muscle 3x a week instead of once

Beginners grow off anything but intermediates thrive on higher frequency

High frequency gives you more chances to stimulate growth without frying your CNS

I switched to 6 days per week full body split never looked fuller

Recovery dictates frequency if you’re sleeping and eating right higher wins

Higher frequency more skill practice better lifts more muscle over time

Low frequency has its place during heavy strength blocks or cutting phases

Both work  the best plan is the one you can recover from and stay consistent with.