There are a lot of reasons to lift weights…
- Get some good-looking muscle definition
- Build up your strength
- Improve and maintain your physical health
- Build more confidence in yourself (inside and out)
- And let’s not forget, because cardio is the devil
But no matter the reason, you want your training to be getting you the best results…
And when it comes to building muscle, the number of days you train each muscle plays a major role in whether you build, maintain or lose the muscle mass you’re trying to grow.
How Often Should You Lift?
If you want the most muscle for your efforts, you should train each muscle group two to three times per week.
A 10 study review published in Sports Medicine analysed muscle growth in people who trained each muscle group once, twice, or three times per week over a couple months.
The analysis found that when you work a muscle twice a week, it grows more than when you train it once a week, even when keeping the total volume (number of sets, reps and weight) performed each week equal.
So if you’re trying to jam all your weight training into a single session, or only working out a muscle once a week, you’re missing out on getting the results you deserve.
Why Is This The Case?
Lifting weights triggers growth in a muscle by tearing the tissue before allowing it to repair. This process makes the muscle stronger. This full cycle takes about 48 hours… though for some individuals it may take closer to 72 hours.
Once this window of tearing and repairing has passed, your muscle ceases to grow, meaning that you have to train the muscle again if you want to spur it to grow for the following 48-72 hours.
Repeating this process of tearing and repairing the muscle consistently over time accumulates.
So if you want to build muscle effectively, you want to be hitting each muscle in the body 2-3 times per week. This allows for the rest period of 48-72 hours, without waiting so long that the muscle building process stops and catabolism (the breaking down of muscle tissue) starts.
And this is the core fundamental upon which my programming and training is based on. Whether you have the time to lift 2, 3 or 4 times per week, I adapt every training program, using tried and true techniques, to ensure optimal growth and results!
So if you’re looking to get the most out of your weight training, don’t hesitate to send me a quick message today.