Hey guys, Sean Nalewanyj here of SeanNal and BodyTransformationTruth and today I want to answer the question of how many workouts you should perform each week if your goal is to maximize muscle hypertrophy and growth. Is it 3, is it 5, is it training every single day, how many Well, as with most questions on the issues of optimal training and nutrition the answer here is certainly not going to be black and white. It will depend on things like your individual genetic capacity to recover in between workouts. It’s going to depend.
On how tightly nailed down your nutrition plan is, your sleeping habits. Supplementation can play a small role as well as many other individual factors that come into play. First off, let’s establish what your ultimate goal in the gym is, assuming that you’re trying to pack on the greatest amount of muscle in the shortest amount of time. It’s basically to train each muscle group as often as possible while still fully recovering in between workouts. Remember your muscles don’t grow in the gym. The work that you’re performing in the gym.
Is simply designed to break down your muscle fibers and to set the muscle building process into motion. The real growth happens when you’re out of the gym eating and resting. So if you want to gain muscle at the fastest rate possible, your overall aim should be to train a given muscle, and as soon as it has fully recovered, train it again, and this is going to result in the greatest number of total growth periods throughout the year and thus the fastest gains. If you train a given muscle, it has fully recovered but you.
Training Frequency For Mass Gains How Many Workouts Per Week
Still wait several days to train it again, those few days are basically a wasted opportunity where you could have stimulated new muscle growth. Now we know that protein synthesis remains elevated in a given muscle for around 72 hours after you’ve performed a hard training session, which would place the optimal training frequency for a given muscle at roughly 2 days per week. Now this is just an estimate, and it’s going to be higher or lower depending on the individual. So given this information, you might think that the best plan is to simply.
Get yourself into the gym as often as you possibly can and hammer each muscle with maximum intensity every single time. And while this can work in some cases, we also have to take a few other very important factors into account. So first is that higher training frequencies can increase the chances of burning yourself out and ultimately overtraining. It’s not just your muscles that need recovery, but your entire central nervous system as well. Secondly, intense workouts place your joints and your connective tissues under a lot of stress too and if you don’t give these areas adequate recovery time, you could very easily.
End up with an injury that’s going to halt your entire training plan. And thirdly, having a more practical training frequency rather then dragging yourself into the guy every single day of the week is likely going to increase your overall enjoyment and thus your adherence to the workout routine in the long run, especially if you have a lot of other things going on in your life. Someone who trains 4 days per week but looks forward to every single workout has a much higher chance of overall long term success.
Than someone who trains 6 or 7 days a week but feels mentally exhausted and dreads going to the gym. So taking all of these factors into consideration, most average natural trainees would probably be best off performing 4 to 5 total weight training workouts per week. This is a high enough frequency to allow you to hit each individual muscle group with sufficient focus and intensity around twice a week or so, while preventing burnout, preventing excessive joint stress, and keeping your time in the gym at a more practical level. Now my recommendation.
Is to either go with an upperlower split and alternate back and forth between the 2 workouts, or to use a legspushpull structure, so legs on day 1, chest, shoulders, triceps on day 2 and back and biceps on day 3, and then simply rotate through the workouts throughout the week. Now I did say that this wasn’t a black and white issue though, and I do want to clarify that this 4 to 5 day a week frequency assumes that your goal is to maximize hypertrophy and achieve the very best gains in the shortest period of time. Performing an upperlower.
Split or a legs pushpull split 3 days per week is also a perfectly viable option and even 2 days a week can work as well. And this is going to allow you to make consistent gains in muscle size and strength over time as well. The only difference is that your overall gains will likely come at a slightly slower pace since you’ll have fewer total growth periods throughout the year for each given muscle. But if your goal is not necessarily to get as big and as strong as possible in the absolute shortest period of time, or if it just suits.
Your schedule or your general preferences better, then 3 days of weight training per week will still be very effective, and again, as long as you have the proper structure in place even 2 days a week can work as well. For everyone else who is looking for optimal gains in muscle size and strength though, 4 to 5 days per week of weight training is what I would personally recommend. So thanks for watching this tutorial lesson. If you found the information useful here today please make sure to hit the LIKE button, leave a comment.