![]() During a rest day, your body removes excess lactic acid. Here are some benefits of taking a rest day: Alleviates Muscle Pain and SorenessĪfter a workout, lactic acid builds up in your muscles which can cause muscle pain and soreness. That means racking up heavier loads as your body adapts, building your weekly volume within the range of 12-28 sets per muscle per week.īalancing hard work with rest is essential to see gains, and to keep your body healthy to maintain and continue your progress. The appropriate training volume and increasing that volume over time is the primary contributor to building muscular strength ( 2). You’ll want to increase your training volume over time. Moderate intensity effort (60-85% 1 rep max).Aim to hit the following per exercise per workout session: To maximize muscle growth, follow a hypertrophy-oriented resistance training program. You can create mechanical tension by lifting a heavy load through a full range of motion, while metabolic stress is all about depleting the energy stores (glycogen) in your muscles through applied intensity. While your training frequency is up to personal preference, your training volume should be specific if you’re looking to see a boost in muscle hypertrophy (muscle gain) and strength.Īccording to the latest research ( 3), to maximize hypertrophy, you should develop a routine combining mechanical tension and metabolic stress ( 4). In general, aim to hit each muscle group at least two times per week. Whether you decide to target your full body in each session or split training into different days for upper and lower body will impact the number of days you decide to train. This means regardless of how many days per week you dedicate towards your gains, as long as you’re hitting the right training volume, you will see the results you’re looking for.įor most people, two to four sessions per week is enough frequency to accumulate the necessary volume, while also factoring in time for muscle recovery. ![]() Moreover, another scientific review ( 2) also found no significant difference in muscular strength gains between high-frequency and low-frequency training schedules when the overall training volume was equated. ![]() Recent findings suggest that training frequency (how often you’re working out) matters less for strength and muscle gains than your overall training volume (the sets and reps you’re hitting on a weekly basis).Īccording to one study ( 1), when training volume remained consistent, there was no significant difference in muscle growth between those who trained at a higher or lower frequency. But knowing how often to hit the weights isn’t always straightforward. If you’re seeking muscle growth, you need to lift heavy. ![]() How Often to Resistance Train to See Muscle Growth ![]()
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