How Many Times To Work Out Per Week


Muscle growth requires training and rest time. Both are very important to that process, but what is the best time to train the same muscle again for optimal gains?

Muscles require at least 48-72 hours of rest given that you have torn the muscles as much as possible. That means that if you trained hard for about 45 - 60 minutes ripping those muscle fibers, then those muscles needs 2 - 3 days of rest before they can be trained again.

For example, if you work out chest on Monday, work out chest again on Thursday. It is best to work out each muscle or muscle group at least once per week but should try to hit it twice per week. This means getting in a chest day, back day, leg day, and an arms day, twice a week.

This would result in 8 days if you worked out everyday. Obviously there is only 7 days in a week so that is why I mentioned working out each body part once or twice per week because it depends on your personal schedule. Also, there should be a rest day for your entire body once or twice per week before you start your work out program again. The rest day makes sure that you are fully recovered and are ready to break down muscles again. Rest days are also crucial to prevent over training and assure muscle growth.

SAMPLE WORK OUT FREQUENCY

MONDAY: CHEST
TUESDAY: BACK
WEDNESDAY: ARMS
THURSDAY: LEGS
FRIDAY: OFF
SATURDAY:CHEST
SUNDAY: BACK

As you can see, work outs are independent of the day of the week. Some people like to keep strict day-to-day schedules but I find it easier to manage work outs based on my body's needs rather than what calendar day it is. This works best for adaptive reasons like when you travel, have busy days, unpredictable days or anything of the sort.

So to achieve the most out of your work outs, give about 72 hours rest before doing that body part again.

Source: https://www.ncbi.nlm.nih.gov/pubmed/27102172

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