![]() If 6 days of lifting per week is too often, a 2 day revolving routine which is repeated twice per week would also accomplish the same frequency of training and results assuming volume remained constant. If each day of this 3 day routine hits a different muscle group, and all muscle groups are hit in at least one of day of this routine, then all muscle groups will be hit at a frequency of twice per week which has been proven to be the most ideal for building muscle. The takeaway from this is that a 3 day revolving routine which is repeated twice per week is most likely to give the best bang for buck in terms of hypertrophy. High frequency per major muscle group is vital for growth to occur.Īccording to Brad Schoenfeld, a professional bodybuilding and fitness expert who has published over 100 articles on hypertrophy training and body composition, hitting a muscle group twice per week while keeping the overall volume the same yields significantly better results than once per week, however hitting a muscle group 3 times per week did not result in any discernible changes compared to twice. More than one day of rest requires sacrificing some frequency and less than one day of rest runs the risk of overtraining which will cause exhaustion and a lowered connection between neurons. Even if excessive volume did not lead to an overloaded central nervous system, lifting weights 3+ hours a day, 7 days a week is not sustainable over time as discipline and motivation fluctuate.įor these main reasons, at least one day of rest is ideal per week. Likewise too much volume will eventually lead to burning out and, after enough time, CNS fatigue. If the body is never allowed to recover from training then muscles will never fully repair, leading to sub-optimal results. This is so the damaged proteins in the muscles trained can be replaced with newly created proteins, building a stronger muscle and increasing strength. This elevated transportation of protein to muscles is called protein synthesis and is increased after a workout for 36-48 hours. Your body recovers from training by elevating the amount of protein going to the muscle which was just worked. An important step in determining how many days per week to train is to evaluate how much time your body needs to recover. ![]()
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