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  • You might have heard your bros or broettes say that recovery days are "muy importante" 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 2 hours while watching telenovelas on your phone, rest probably won't matter much then.

  • On the other hand, if you're busting your booty lifting the heaviest weights possible for as many times as possible each workout, rest indeed is necessary.

  • Fact of the matter is, when deciding how often you should go to the gym, you need to first 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 gainz.

  • 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, your body begins overreaching where fatigue increases and performance suffers.

  • 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 to eat 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 you any 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 a different subset the next day.

  • 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, from your "pushes", such as bench and shoulder presses.

  • And somewhere in between you throw in legs or . . . at least try.

  • Typically, this results into training 4-5 times per week, allowing you to hit each muscle group at least twice, which research has shown to be typically the optimal amount.

  • But this doesn't mean full body workouts don'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 when you 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 gainz.

  • For muscle strength, training at a slightly high intensity of 80 to 90% of your one rep max;

  • With a range of 4 to 8 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 frequencies in the comments below.

  • Like, share, and subdibbledo if you enjoyed the video.

  • As always, thank you for watching!

You might have heard your bros or broettes say that recovery days are "muy importante" and working out every day is bad.

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B1 US training intensity muscle recovery volume rest

How Many Times a Week Should I Workout?

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    Celeste posted on 2019/05/18
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