Have you have been wondering how many times per week you should train and what to train? This article got you covered. First I should say that muscles recover and grow when you’re resting through a process called Muscle Protein Synthesis(MPS).
During this process proteins are required. Here your muscles grow and strengthens to be able to withstand the same tension (weight) next time. It’s also good to note that when you’re training, you cause microscopic injuries to your muscles which are only healed when you’re resting.
Note that if you train again before they are healed, You will be adding more injuries to them and hence not giving them time to recover and grow. According to me, resting is as important as training.
Normally muscles takes around 48hrs to recover. Sometimes it might take longer or shorter time depending on the intensity of your previous Workout. The more intense the Workout the longer it takes to recover and vice versa.
Having said that, now let’s see how many times per week you’re supposed to train for you to grow. I would say 2 or 3 per muscle group per day. That will depend on the intensity of your session. If you’re training too intense, the 2 times a week is okay. If your sessions are light then 3 times per week is okay
What I mean by muscles groups is, like chest, legs, back, biceps, triceps, shoulders. That means you training like each twice a week. I.e chest twice, triceps twice ect.
This can work well if you have a schedule like;
- Mon & Thur – Chest $ Triceps
- Tue & Fri – Legs & Shoulders
- Wed & Sat – Back & Biceps.
- Sun – Rest.
The above is just a sample of a schedule. You can use it ore create another one of your choice ore the one that works better for you. According to that schedule, you can see that you have Tuesday g Wednesday rest time for chest and triceps and so on. It’s also advisable not to train two major muscles same day and instead combine a major and minor muscles.
The major muscles are: Chest, Legs, Back. Minor muscles are: Shoulders, Triceps and Biceps.
I hope this article was helpful. Stay tuned for more.
If you have any comments, questions or what you want an article about please leave it in the comment section. Thank you.
By Earnest Tsen