Workout Frequency & Split
How many times should I workout in a week? Am I doing too little? Am I doing too much?
These questions are so often heard. Therefore, approaching this issue, just follow these simple steps.
These questions are so often heard. Therefore, approaching this issue, just follow these simple steps.
STEP 1 : Determine how frequent you workout
Frequency 1: Training EACH muscle group once a week
This refers to training a SINGLE muscle group once every 7 days, resting for 6 days in between.
In this approach, you must to train each muscle group at a HIGH volume like a large number of reps per workout (read more HERE) BECAUSE each muscle group is only trained once a week and this single session needs to be intense enough to stimulate muscle growth for the entire week before your next workout. This frequency is not suitable for the majority of the population.
Advantages
Disadvantages
CONCLUSION,
Scientific research has shown that this method is NOT suitable for the majority of the population.
However, I am NOT saying that this frequency is useless. It may still work to a certain extent.
In this approach, you must to train each muscle group at a HIGH volume like a large number of reps per workout (read more HERE) BECAUSE each muscle group is only trained once a week and this single session needs to be intense enough to stimulate muscle growth for the entire week before your next workout. This frequency is not suitable for the majority of the population.
Advantages
- Works if you have good genetics
- Maintaining muscle groups
Disadvantages
- High risk that muscles will detrain
- Only works with HIGH training Volume
CONCLUSION,
Scientific research has shown that this method is NOT suitable for the majority of the population.
However, I am NOT saying that this frequency is useless. It may still work to a certain extent.
Frequency 2: Training EACH muscle group Twice a Week
This refers to training a SINGLE muscle group twice every 7 days or once every 3 to 4 days.
This frequency is suitable for majority of the population.
Advantages
In a study published by Rhea M.R. that analyzed data from 140 weightlifting studies, it was found that advanced lifters experienced the most gains from training twice a week. This frequency provided enough stimuli for muscle adaptation but allowed for sufficient recovery time between workouts as well.
Disadvantages
CONCLUSION,
This twice-a-week training frequency is ideal for the majority of the population as it strikes a balance between the two extreme training frequencies. However, beginner lifters will benefit the most with a three-times-a-week training frequency.
This frequency is suitable for majority of the population.
Advantages
- Provides just enough stimuli for muscles and prevents over-exhaustion
- Most effective frequency for advanced lifters
In a study published by Rhea M.R. that analyzed data from 140 weightlifting studies, it was found that advanced lifters experienced the most gains from training twice a week. This frequency provided enough stimuli for muscle adaptation but allowed for sufficient recovery time between workouts as well.
Disadvantages
- Not the most suitable frequency for beginners
CONCLUSION,
This twice-a-week training frequency is ideal for the majority of the population as it strikes a balance between the two extreme training frequencies. However, beginner lifters will benefit the most with a three-times-a-week training frequency.
Frequency 3: Training each muscle group Thrice Per Week
EACH muscle group is trained 3 times a week as you train the entire body during each workout.
This is the best frequency for beginners. However, as you train 3 times a week, you need to ensure that you do not over exert yourself during each workout. You also need to make sure your muscles have enough time (48 hours) to recover between workouts.
Advantages
Disadvantages
Is this Frequency Suitable for You?
This is the best frequency for beginner lifters but may not be suitable for advanced lifters. However, it is important to note that there are cases where advanced lifters do strive on this frequency (maybe because they have better higher recovery capacity, good genes, etc.). At the end of the day, it is important to be flexible and find the training frequency that suits you best! :)
This is the best frequency for beginners. However, as you train 3 times a week, you need to ensure that you do not over exert yourself during each workout. You also need to make sure your muscles have enough time (48 hours) to recover between workouts.
Advantages
- Greatest gains for Beginners
- Improves technique and form best
Disadvantages
- Overly tedious
Is this Frequency Suitable for You?
This is the best frequency for beginner lifters but may not be suitable for advanced lifters. However, it is important to note that there are cases where advanced lifters do strive on this frequency (maybe because they have better higher recovery capacity, good genes, etc.). At the end of the day, it is important to be flexible and find the training frequency that suits you best! :)
STEP 2: Workout Split
Workout Split refers to how you spread the training of your muscle groups across different days. Hence, your workout split will determine how often you work out per week.
NOTE: Abs is not included here as research has shown how doing abs 4 times a week is the most effective so that is up to you to insert it into your workout! (see more on abs in the bodyweight section)
1. Workout Split for Once-Per-Week Workout Frequency
Monday: Chest & Triceps
Tuesday: off
Wednesday: Legs & Shoulder
Thursday: off
Friday: off
Saturday: Back & Biceps
Sunday: off
2. Workout Split for Twice-Per-Week Workout Frequency
Workout Split 1 (Twice a Week):
Monday: Upper Body
Tuesday: Lower Body
Wednesday: Rest
Thursday: Upper Body
Friday: Lower Body
Saturday: Rest
Sunday: Rest
Workout Split 2 (every 4th/5th Day):
Week 1
Monday: Upper Body A
Tuesday: Rest
Wednesday: Lower Body A
Thursday: Rest
Friday: Upper Body B
Saturday: Rest
Sunday: Rest
Week 2
Monday: Lower Body B
Tuesday: Rest
Wednesday: Upper Body A
Thursday: Rest
Friday: Lower Body A
Saturday: Rest
Sunday: Rest
** You can add in more workout days from these suggested workout splits but MAKE SURE you have at least 3 days for resting and recovery.
You can read more about our suggested exercises to fit in to these routines/workout splits.
NOTE: Abs is not included here as research has shown how doing abs 4 times a week is the most effective so that is up to you to insert it into your workout! (see more on abs in the bodyweight section)
1. Workout Split for Once-Per-Week Workout Frequency
Monday: Chest & Triceps
Tuesday: off
Wednesday: Legs & Shoulder
Thursday: off
Friday: off
Saturday: Back & Biceps
Sunday: off
2. Workout Split for Twice-Per-Week Workout Frequency
Workout Split 1 (Twice a Week):
Monday: Upper Body
Tuesday: Lower Body
Wednesday: Rest
Thursday: Upper Body
Friday: Lower Body
Saturday: Rest
Sunday: Rest
Workout Split 2 (every 4th/5th Day):
Week 1
Monday: Upper Body A
Tuesday: Rest
Wednesday: Lower Body A
Thursday: Rest
Friday: Upper Body B
Saturday: Rest
Sunday: Rest
Week 2
Monday: Lower Body B
Tuesday: Rest
Wednesday: Upper Body A
Thursday: Rest
Friday: Lower Body A
Saturday: Rest
Sunday: Rest
** You can add in more workout days from these suggested workout splits but MAKE SURE you have at least 3 days for resting and recovery.
You can read more about our suggested exercises to fit in to these routines/workout splits.
References:
http://www.abcbodybuilding.com
http://www.aworkoutroutine.com
http://www.bodybuilding.comhttp://www.muscleandfitness.com/
http://www.abcbodybuilding.com
http://www.aworkoutroutine.com
http://www.bodybuilding.comhttp://www.muscleandfitness.com/