Doing sports, yes! But how often? It all depends on your pace and your goals. How often do you have to train every week?
What is the correct training frequency? I hear them often! As a result of this, I decided to answer you and determine how many times you have to train every week to get the best results.
The gym comes along with a lot of fun and sometimes a lot of suffering. To avoid stress, to better manage your energy and to have better results, you have to know how to dose.
How Often Should You Workout?
The shortest answer to this question is 3 to 5 times per week.
The first thing to take into account is the frequency of your training; the number of series and repetitions you do during the week for each of your muscle groups. This will vary depending on your schedule, your desire, the possible practice of other sports, your level, as well as your goals.
For example, if you have settled on doing 2 exercises for the pectorals each week, with 3 sets of 10 repetitions each time, then your total training volume for the pecs each week is 60 repetitions (2 x 3 x 10). The point I want to make is that in order to progress effectively in bodybuilding, it is necessary to reach a sufficient frequency, which will allow a good stimulation and optimal growth.
If you’re a novice, you’ve never practiced weight training, and therefore you have to start by determining how many times you should train in a week. Then, depending on your sporting or physical level, you have to determine the optimal number of training sessions.
For the beginners, it will not be necessary nor even advisable to start on the hats of wheels by training 7 days a week. So start with 3 or 4 sessions a week (24 hours apart each time), then if you get used, gradually increase the number of training sessions.
If you are already a sports enthusiast, and you decide to get into weight training, you may feel more at ease on more weekly workouts. Conversely, if you decide to begin weight training as a complement to another sport (gymnastics, boxing, swimming, rugby, etc.) 2 muscle workouts per week can be quite sufficient.
The Type of Workouts
The second thing to consider is the type of training. There are 2 types of training;
- Training by Muscle groups.
- Full body training.
If you are in a position train 4 to 5 times a week, you can focus on training for a muscle group (arms, pectorals, legs, backbones, shoulders, etc.).
If you can only train 2 or 3 times a week, you may want to consider the full-body or half-body.
Training by Muscle Groups
These are exercises where one session is dedicated to a muscle group, sometimes even two. In this regime, you can choose to train the pectorals one day back muscles another day, then the legs and so on. To keep up with this optimum rhythm, it would take 5 sessions of an hour and a half approximately each week; it is not possible for everyone!
Now, do not panic, if you’re not working time is too tight, schedule on 3 sessions! These 3 sessions allow to work each muscle group at least once a week and to stimulate its growth in a correct way. 3 sessions are not perfect, but it works! It’s up to you to see according to your availability!
The number of sessions is not the only thing to take into account to progress in bodybuilding! The choice of exercises, the right diet, the right session format count even more!
The Full-Body Workouts
It involves working all the muscles, upper body and lower body included, at the same session. So you usually perform one exercise per muscle.
- Training Frequency: Every 3 days.
- Routine time: 3 to 6 months.
- Sets per exercise: 2 to 3 sets.
- Rest between each set: 90 seconds.
- For weight loss and muscle maintenance: Do your cardiovascular exercises after your strength training, for 20 minutes.
- For muscle gain: Do not do cardio.
Once you have chosen the number of workouts you want to perform, as well as the type of workout you can start device your program.