MAXIMIZE your training, for MAXIMUM RESULTS!

How often are you training a muscle group?


Training frequency refers to the number of training sessions completed within a specific period. For the general population, we would consider the time period to be a week. For beginners, 3 times per week is sufficient, allowing for optimal rest days in between for recovery. As you become more advanced, you should consider increasing your training frequency to 4,5 or 6 days per week. To maximise your training days, without over-training, while allowing our bodies to recover from a specific muscle group, we can do this by implementing a split workout routine. This just means to train different muscle groups on different days.

Training ability

Training frequency per week

Beginner

2-3

Intermediate

3-4

Advanced

4-6

The old bodybuilding classic was to train one muscle group per session, then allow a week for that muscle to recover. The problem with this is muscles don't take 7 days to recover, meaning you can increase your training frequency! The latest research papers shows muscles recover in under 72 hours, meaning you can train a specific muscle every 3 days!


'Schoenfeld et al.2' research paper showed that over a 6-12 week period, people who trained a muscle group twice per week increased muscle growth by 6.8%, whereas the participants who trained a muscle group once per week only increased by 3.7%. You can see how over a years period how having the higher training frequency will equate to a significantly larger gain in muscle growth.

 

That being said, let's look at some of my recommended split workout routines


Training 3 times per week, Full body workouts

Day 1

2

3

4

5

6

7

Full body

Rest

Full body

Rest

Full body

Rest

Rest

 

Training 4 times per week, Upper body/ Lower body split

Day 1

2

3

4

5

6

7

Rest

Upper body

Lower Body

Rest

Upper body

Lower Body

Rest

 

Training 5 times per week, Push, pull, legs

* Day 1 the week after would start with legs, as last training day of that week was pull*

Day 1

2

3

4

5

6

7

Push

Pull

Legs

Rest

Push

Pull

Rest

 

Training 6 times per week, Chest & Back, Shoulders & arms, Legs & abs

Day 1

2

3

4

5

6

7

Chest & Back

Shoulders & arms

Legs & abs

Rest

Chest & Back

Shoulders & arms

Legs & abs

What muscle split are you doing? I'd love to hear your thoughts in the comments!

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