Weekly Volume

Weekly volume is the most important factor, frequency is of secondary importance. Performing 20 sets per week is always going to be better than performing only 10 sets per week regardless of frequency differences. Frequency comes into play when weekly volume is equal, for example performing 10 sets twice per week (20 sets total per week) is better than performing 20 sets once per week (20 sets total per week).

Remember, body building is like power lifting, your trying to get as strong as possible, just simply in a different repetition range. You'll gain strength faster with a higher frequency, for example in order of least effective to most effective:

12 sets once per week (least effective)

6 sets twice per week

4 sets 3 times per week

3 sets 4 times per week

2 sets 6 times per week (most effective)

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