how many times a week should you workout a certain muscle?
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If you want the most gains, you should train each muscle group twice a week, according to a new review in the journal Sports Medicine. Scientists analyzed 10 prior studies that compared muscle growth in people who trained each muscle group once, twice, or three times per week over a couple months.
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A more optimal training frequency A training frequency of once a week will get you bigger muscles, but research as highlighted below shows that a training frequency of 2-3 times per week is more effective in reaching this goal.
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“You should train at least three times a week if you want to achieve your health and fitness goals in a reasonable amount of time, and stay fit and healthy,” Mans explains.
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As a general rule, most experienced athletes and personal trainers recommend a leg workout three times per week. This workout will usually be 15 to 20 minutes as part of a larger exercise routine that can be as long as one hour. It's also a good idea to target different parts of the leg on each successive workout day.
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During the off-season you should perform strength training 3-4 days/week. During the in-season you should perform 2-3 strength training sessions/week. Experts recommend that you strength train 2-3 days per week with a minimum of 48 hours rest between sessions for similar muscle groups.
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In my opinion, working out three to four times a week is enough to maintain your current weight. If you want to do more because you enjoy it, consider adding a day of cross-training (a workout that complements what you normally do) or upping the ante on your main style of training.
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In practical terms, most bodybuilders considering increasing their training frequency are thinking about shifting from training a muscle group 1–2 times per week to 2–3 times per week.
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If you are training each muscle group once per week, you're likely losing out on some gains. For you or for your clients, if you want bigger muscles faster, train each muscle group two times per week. Learn more about hypertrophy and training muscle groups in our comprehensive Bodybuilding Certification program. 2.
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Experts recommend that you strength train 2-3 days per week with a minimum of 48 hours rest between sessions for similar muscle groups. Further, it is not recommended that you perform more than 6 sets per muscle group in a training session.
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Most evidence-based fitness professionals recommend a training volume of 10-15 sets per muscle group per week. I've recommended 10-30 sets in my interviews the past years for most individuals with some outliers using higher volumes, like IFBB Pro Nina Ross.
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It just doesn't happen. But here's the trick: because your biceps are a smaller muscle group, they respond to high frequency. You want to train them at least 2-3 times per week for optimal growth. A way to make this happen: add direct arm work on your leg days (Actually, begin your workouts with the arm training.)
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If you are a runner and your goal is to improve your running performance, you should be doing strength training twice a week. Once a week is better than nothing, however, research and practice has shown that optimal strength training frequency is 2-3 times a week.
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2-3 times per week. High frequency training has been proved to give the best result. As for bodybuilding i've trained several different programs. Having best results with training 6 days a week training the same muscle group two times a week.
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You can train arms between 2-6 times per week. The more frequently you train arms, the less you should do per day. If you train arms twice per week, you'll do 2-3 exercises per session with 3-4 total sets.
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How to. For each exercise, do 2 to 3 sets of 8 to 15 repetitions. Do these exercises 2 to 3 times a week. You can do them on their own, before working out, or as part of a longer routine.
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Three to four times a week may be ideal, but once a week is WAY better than none a week. If you can do a full-body workout two to three times a week, awesome! You'll be rocking and rolling on your fitness journey. If you can only get yourself to train once a week, that's okay!
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Answer: Most people should train their arms twice a week (with 2 to 3 days of rest in between), except if they are hardgainers, in which case once a week is best. Another exception is that of the extremely advanced bodybuilder who have so much muscle mass and strength that once a week training works best.