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How Many Days A Week Should You Workout? (FASTER GAINS)

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Rating: 4.0; Vote: 1

I cover the science behind how your lifting experience can affect how many times a week should you work out for maximum muscle growth. Before that, though, here's a question for you: does working out more frequently lead to more gains? Well, research indicates that it's actually a yes and no kind of answer. But why? Because research indicates that the rate of muscle growth, regardless of how many days you choose to work out, will be similar if you can check off 3 requirements. First, youre training each muscle group at least 2 times a week. Second, Youre doing enough volume within your workouts, and enough volume throughout the week. Last but not least, youre performing each of your sets with enough effort and intensity to fully stimulate your muscle fibres. So, when it comes to how often to train, does that mean the more often you train, the more gains youd experience? Well, not necessarily. We know our workout volume requirements slowly begin to increase as we gain more experience. This means that over time, we have to do more sets per workout and throughout the week to continue growing our muscles at the optimal rate. Researcher James Krieger found that beginners shouldnt utilize higher volumes right away. A beginner only needs to do around 2-3 sets per muscle per workout or around 6-10 sets per muscle per week for maximal growth. But as more experience is gained, those few sets no longer provide enough stimulus. And to maximize growth, an increase of either 8-10 sets per muscle per workout, or around 16-20 sets per muscle per week are now needed. As a more experienced lifter, fitting 8-10 sets per muscle per workout or 16-20 sets per muscle per week into just 3 full-body workouts becomes a challenge. Your workouts will become a lot longer, not to mention often unenjoyable. And it may even compromise growth! Because during a workout, the ability of our muscles to exert force can be negatively affected by both muscle fatigue and CNS fatigue (the more problematic factor. When theres a lot of CNS fatigue, we can actually reach failure in a set of an exercise before we achieve full motor unit recruitment of that muscle compromising muscle growth. Therefore, if youre an advanced lifter, when it comes to how many times a week should you work out, trying to shove in all your volume into 3 full-body workouts per week is likely not the best option. Ultimately, as you gain more experience and your volume requirements increase, it would instead be a good idea to distribute that volume throughout the week by adding in additional training days. If you're a beginner, you will do fine with 3 full-body training days per week. But if you're more experienced, you'd want to add more training days into your routine. Consider doing an upper/lower split 4 days a week. Or push pull legs split 6 days a week, etc. This will help you spread out that increased volume most effectively. Now keep in mind, though, guys that Ive gone through whats optimal to maximize growth. So if you cant commit to higher frequencies as you gain more experience, then it doesnt mean that youre not going to build muscle. Because you will. Also, the difference were talking about is minimal. At the end of the day, workout volume and consistency is whats most important. You shouldn't fixate on the answer to how many days a week should you work out. Ultimately, thats going to be a lot more effective than trying to go 6 days per week but being inconsistent with it. And for a step-by-step program designed to accommodate your schedule and show you exactly how to build muscle most effectively through the use of science, then take the analysis quiz below to discover what science-based program best suits you: Written Article: James Krieger Resources: weightology. net : Music by Ryan Little - fall so high
Date: 2022-01-03

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Comments and reviews: 10

lujauna
Work out frequency is subjective to interpretation and is based upon the person. Push your self daily until you reach a total body exhaustion then take off for one to three days and go back to the gym and add 10 to 15 lbs while keeping the same exercises. Begin each workout with a squat or deadlift variation and end with a pressing variation. One major compound exercise for first lower and one for upper body. Then call it quits for that day. Your body will tell you when it's time to rest. I do one set of 100 plus reps for each exercise. Example heal elevated back squats rest 8 minutes one set of 100 reps seated overhead press. The next day I may repeat squats again good mornings hyperextensions including a pressing variation like incline or flat bench. Always 100 rep sets. Your core muscles and respiratory system will become so exhausted you will have to rest. If you have a belt squat option do this exercise to minimize axial loading all the time. I increase my size from 240 to 315 lbs and can now conventional deadlift 960 and sumo deadlift 1035 lbs. The over head press is now 435 in a seated position up from 330. This was accomplished just inside of two years. Try it guys. I don't do YouTube videos however I am a licensed fitness coach. If your interested comment, perhaps we can talk.
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the
hey just wondering if someone be kind enough to give me some tips or something im a endomorph at a height of 5. 7 sense covid started i gained 25 pounds kind of fat 163 pounds i was tone before 147 pounds but i wanna try something different like weights i have a curl bar i use to do 35 i wanna reach 50 i eat well now i just started my old diet but fixed it up made for weight lifting im eating 2 tuna sandwhich with mustard sandwiches bread is whole wheat 60 cals 2 whole chomps beef sticks i drink a full glass of cashew milk i eat a half cup of vegan granola with lots of razzberries ive been doing that for 5 days straight lifting im trying to do what i did to boost max growth i do 50 curls straight oh im starting at 20 pounds so thats 1 set then i rest for min then i do the second set 50 more i do 100 5 days week am i doing anything right id really appreciate the help
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Daniel
If you do a split upper lower split workout, wouldn't it make the lower body workout a quick workout because all you have to workout is your legs. Whereas for your upper body workout it will be longer because you have the arms, chest, shoulder, and back to do all you sets to? Is this okay?
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Metal
I do 5-7. But, I dont absolutely destroy myself in two or three of those days, where Ill do light (very light) weights and more cardio. Im active 7 days a week, but train harder about three or four of those.
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Lerzoos
Don't switch charlie 6 days a week is wasting ur life you won't amount to anything exercise is a necessity so one or two days is enough focus on real goals. Fitness shouldn't ve a goal but a necessity
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Smithy
What about simply just adding weight? I thought that by adding more weight as you go along, your muscles will adapt by growing to enable you to lift that weight more comfortably?
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Thiago
alright Charlie, I think you should go to gym 6 times for week, but as I am a simple no-one-guy you should refuse to listen to me and learn it by this amazing video hehe
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Yung
6 days weekly is more than enough u need to leave ur body one day off to recover or to chill u not going gym to kill ur self but to make ur body get better my opinion
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auto
As we become experienced well we can just increase the weights. Instead of sticking to the same weight. Hehe. And stick to 3 times a week. Isn't that simpler? Hehe.
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Jeremy
Alright, lets see how many people answer Charlies question correctly. If you havent yet done so, comment below what you think BEFORE watching the whole video!
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