How Many Times A Week Do You Need To Weight Train In Order To Build Muscle?
When it comes to weight training, the frequency of which your perform your program will have a direct impact on how well you recover, and therefore improve.
What is the best workout schedule to get the most out of your routine? If you would have asked me this question when I was 20 years old, I would have said that you need to train each body part 2 times per week.
Monday - Chest and arms;
When I was following this schedule, I was just starting out at university so I had all the time in the world to train. I'd take all my classes in the morning and I'd train all afternoon. Overtime, my body became accustomed to this sort of schedule but if there is one thing that I can remember about this time was sore joints.
I think it was after an injury that I had to re-adjust my weight training schedule. If my memory serves me correctly, I tried doing a heavy bench press and Pop! My pectoral muscle went out on me.
These were good times and the gains I made following that program were probably some of the best of my life. I was about 23 years old and I've never been that big and strong since.
I give my muscle group plenty of time to recover but not enough time for it to go stale. This is usually every 4 to 5 days. This is very important because it might be more or less depending on your body type, age, gender, and intensity levels. However, on average, I'd say 4 days of rest for each muscle group is plenty and should provide you with enough recovery time.
I have a life now and I don't live to train like I used to. That is, I have a job and a relationship so I can't train for an afternoon. I devote one hour after work to an intense workout and I get the job done. I don't like to spend anymore time than I have to at the gym.
Our lives dictate on when we can train. Sometimes we can only give 3 hours per week to train. That's fine because 3 hours is plenty of time to hit each of your muscle groups hard and heavy and grow. As long as you can consistently get into the gym to train for those 3 hours, and on a well laid out program, you'll do fine.
I never try and train a muscle that's sore. I truly don't understand why there are still trains of thought out there that preach training through a sore muscle group. A sore muscle is a warning sign to your brain. Ignore this warning sign and you'll wind up with an injury.
I plan my workouts in times when I have the most energy. I've tried working out at 5:00 AM and it didn't work. It's hard to squat hard and heavy when your asleep under the squat rack. Each of us have different internal clocks and will have different times of the day when we have the most energy. Find this time and stick to it.
As you get stronger and improve with each passing week, your body will become accustomed to your program and you won't get a sore. However, you have to carefully gauge when your muscle is recovered. Now, you may take more or less time so you will have to adjust your weight training schedule on that.
Ok Blake, what's your point. My point is to try and train each muscle group once per week. If you find your muscles are recovered and need more stimulation, try training them once every 4 days. This should provide enough muscle recovery to grow.
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