You might have heard your bros and broettes say
that recovery days are more important
and working out every day is bad.
But some bros religiously believe in the value of training daily.
So, exactly how many times should you actually work out per week?
Certainly, rest days are important
After all, strength and growth adaptations do not occur in the gym,
rather during your sleep and recovery.
But if you’re only walking on a treadmill for two hours
while watching telenovelas on your phone
rest probably won’t matter much then.
On the other end,
if you’re busting your booty lifting the heaviest weights possible
for as many times as possible each workout
rest indeed is necessary
Factor that matter is
when deciding how often you should go to the gym,
you need to fisrt consider two things about your workout routine:
the intensity,aka the heaviness of the weights you are moving
and volume, aka your intensity times reps and sets.
When adjusting any of these three factors, you will affect the other two.
and consequently will change the answer
to how many times you should be training per week.
You have to ask,
“ What are you doing in the gym in the first place? ”
If you do a lot of high intensity failure type training
then certainly you should rest more often
In terms of strength goals,
you’ll typically lift very heavy weights, thus become fatigued
and demand more recovery.
In terms of building muscle, volume is the ultimate factor dictating growth.
And if you’re familiar with my reps and sets video,
you might have the impression
that more volume will indeed mean more gains.
Unfortunately,more is not always better.
As you ramp up volume,your fatigue levels will raise
just as it does with high intensity training
If you forgo adequate rest,
你的身体会超负荷 疲劳会加重 表现会受影响
your body begins over reaching where fatigue increases and performance suffers continue
Continue to avoid rest and you begin overtraining,
at which point you’ll be happy to even be
energized enough to pick up your spoon toeat breakfast!
Some studies also show that a threshold of volume exists,
meaning that at a certain point,
adding more volume isn’t going to do youany good anyway.
Not to mention soreness,
which can easily cut down your performance.
All this being said, typically,
you want 48 hours of rest in between training, as studies
do show that muscle protein synthesis will run its course in this timeframe.
but,that doesn’t mean
you have to skip the gym entirely during rest.
One of the more popular ways of maximizing recovery and training
is through a “ bro split.”
You’re training a subset of muscle groups on one day
and then any different subsets the next day the
the intention is to rest one set of muscles while training the others
generally bros splits involve splitting your “ pull ” movements,
like pull-ups and back rows,
与“推举运动” 比如卧举 肩部推举分开进行
from your “pushes,” such as bench and shoulder presses.
And somewhere in between you throw in legs or… at least try.
Typically,this will result into training 4-5 days per week,
allowing you to hit each muscle group at least twice,
which research has shown to typically be the optimal amount.
But this doesn’t mean full body workoutsdon’t work.
Just be mindful of your fatigue and rest accordingly.
Bro Splits are not immune to fatigue neither,
thus, you should take more rest days or change
the intensity or volume of your training whenyou see fit.
If you’re just interested in the research,then here’s a breakdown:
Generally,the studies tend to agree
that training at a moderate intensity between 60
to 75 % of your one rep max,
with roughly 4 sets of 8-12 reps of each muscle group, two
times a week with some exceptions for three times,
will be best for muscle gains.
For muscle strength, training at a slightly high intensity
of 80-90 % of your one rep max per muscle group
with a range of four to eight sets per muscle group
two times a week will suit the majority of the population.
And that’s roughly 4 times a week on a split.
Also,adjusting some days of low intensity training,
aka Deloads is best practice for fatigue recovery.
Beginners and intermediate lifters also tend
to be able to get away with higher frequency training
while elite athletes or long-term lifters can benefit from more recovery.
So honestly, the amount of times you train
can vary quite a lot from person to person.
It… just… depends.
At the end of the day,
it will depend on your lifestyle and your own experimentations.
Test things out, listen to your body,
and go with the frequency that gives you the best results.
And share your thoughts on training frequenciesin the comments below. Like,
share, and subdibbledo if you enjoyedthe video.
As always, thank you for watching!