Workout Frequency Study Proves That More Is Better!
Workout frequency eliminates overtraining, if you do it correctly!
I am going to share a new workout frequency study with you that might open your eyes to some things.
- Remember the days your high school coach told you to go lift weights right after you finished practice?
Also on an empty stomach?
Yes, that was stupid and those days are gone.
But in regards to overtraining, please know, that your entire workout, is someone’s warmup. (Read the truth about biceps)
This means that every persons body is different, and you have to learn what your body responds to!
Is It OK To Work Out Every Day?
It has been long written about that you should do one body part per week, or at most, twice a week.
- Why? Because your body needs time to recover, and you need time to grow.
That is absolutely not true. There are multiple factors that are involved when it comes to muscle recovery, based on the type of workout that you did, and also the volume!
Let me ask you this, why are steroids so popular?
- Because the things we are doing today are not working for natural people who want to get in shape.
Why do people practice a sport every day, but not muscle building?
- Latest workout frequency studies have shown, by Dr. Jacob Wilson, that training a body part every day, with lower volume, generates far better results.
Far better than doing 15-20 sets per body part once a week. (This is why you can work out every day!)
The results are astonishing.
Gains on average are 30% higher when you increase frequency and lower volume.
As he says, instead of doing 20 sets on Monday for chest as an example, doing 4 sets 5 days a week would get you much better results.
- But keep in mind that research shows, doing lets say 20 sets per day, can lead to injury, strength and muscle loss, and also overtraining.
Try this out, it really does work.
How Many Times Should I Work Out Per Week?
A work out each day can consist of 4-5 sets per body part each day with very intense high reps (12-15 reps per set) per set.
- Push ups, pull ups, curls, tricep extensions, lateral raises for shoulders, and lunges for legs.
With a good diet, you will get better results training this way.
But of course, if you are on steroids, any workout is going to work.
As Dr. Jacob Wilson says, as you age, the window of protein synthesis gets smaller and smaller, and after you hit your 30’s, it can only last about 8 hours.
What does that mean? It means that you stop growing after 8 hours, period.
Once again, please keep in mind, people might disagree, and most of those people are on steroids or just not informed.
- So with an 8 hour window, all you need to do is stimulate growth by doing a handful of sets, and this will allow you to more than recover by the next day to perform the same exercise.
How Often Should You Exercise Per Week to Lose Weight?
Gymnasts train twice a day and sometimes 3 times a day!
I suggest that anyone who wants to gain some quality knowledge, follows Dr. Jacob Wilson, he is at the top of his game in regards to muscle building research.
- That said, you should workout out about 6 days a week if not 7 in order to lose weight, and gain muscle as well.
If you are not overtraining, you should be more than fine.
You should also take a week off every few months to rest your body, or just take a day off when you feel worn out.
Once A Week Workout For Mass!
This is another topic when it comes to workout frequency, and it can actually work for you.
- Unfortunately, it does not have anything to do with you working out once a week.
It only has to do with what you eat during that week!
“You can destroy every muscle group during that one weekly workout, and you will get stronger, and you will gain size.”
But that will only happen if you are on a massive caloric surplus diet that will make you gain weight.
What people don’t understand, is that workout routines are way less important than frequency!
- If you are going in the gym and doing 10 lbs dumbbell curls, that is a different story. But if you have good resistance for 10-15 reps, for about 6-7 sets per day, you will grow.
The frequency of performing those exercises is far more important than the actual exercise, and even the form for that matter.
Weight Training Frequency Over 50!
If you are over 50 years old, and looking for the right weight training frequency, the things in this article apply for your age as well!
- I would suggest full body workouts on a daily basis, that should take place about 5 -6 times a week.
Every single day you go to the gym, you can focus on pull movements for example, and than for the last 20 min of the workout do your push movements and legs.
At the end of the day, these workouts will technically be full body workouts, but you will be working some muscle groups more than others on certain days.
How does that looks when put into practice?
- Take the first 30 min to destroy your back and biceps.
- Take the next 30 min to do some light bench / push ups, and then light shoulders and triceps.
- Take the last 5 min to do some good leg extensions and / or lunges.
That is a great workout and you have hit every group.
The following day, you would take the first 30 min to focus on chest / shoulders / triceps, and use the last 30 min of workout on back / biceps and legs.
When you muscles are stimulated on the daily basis, you will get better results.
“Workout tips that say you should do one body part per week, are just wrong. You can’t just do “chest” anyways, your triceps will be engaged, so how does that make sense.”
Work out the same muscle group more often, with less volume, and you will see some great results!