We always talk about what exercises you should add to your workout, but what about your overall weekly workout schedule. Choosing your weekly workout schedule is one of the key aspects of creating the training routine that is best for you. In order to get the best results you need to make sure your workout routine is designed specifically for you. Your program needs to be tailored to your body, experience level, your personal weekly schedule and your goal. Because all of these factors need to be considered choosing the right program can get confusing.
To help you prepare the best routine for your needs, this multi-part series will take you step by step through each method. So let’s get started.
How often should you work out?
The frequency of your strength training depends on your goals. To be successful your workout schedule must fit your personal weekly schedule as well as your goal. Thinking about your personal schedule, how many days can you manage to work out? Are there specific days you can work out on and specific you absolutely cannot? Most people should be strength training 3 or 4 times weekly. Yes, it is possible to get away with just 2 days or even manage to fit in 5 days, for best results try to stick to 3 or 4 days a week of strength training. Your body needs time to recover.
How often should you work each muscle group?
Here where it can get confusing. You can either train a lot, but less often or train a little, but more often. If you find the perfect blend you will see results from which ever frequency you choose. Let us say that you trained each muscle group one per week. This means there is a six day rest in between each workout for the same muscle group. Using the principle above, you would have train each muscle group enough to actually warrant not training it again for another week. If you do not train the muscle enough your muscles can recover long before it is time to train it again. Though recovery is a good thing, too much recover and your muscle will actually begin to regress as if no progress was made. On the other hand, if you train each muscle group three times a week you need to put little stress on the muscle so it can recover in time for the next workout. See finding the perfect blend can be deflect.
Think of it this way, each muscle group needs to work the same amount in a week’s time regardless of the method you choose. So if the goal for the week is 15 sets then you can either train 5 sets on three different days or 15 sets on one day. There are a few other ways to break down sets as well, but we will get into those later.
If you are a beginner with less than eight months of strength training correctly, training each muscle group three times a week is probably the best option. This way you to build muscle and increases strength at the fastest rate possible.
If you are beyond the beginner stage and your goal is building muscle, losing weight or improving your overall look than you should train each muscle group about two times a week. If you goal is strength or improving athletic performance you can get away with training each muscle group two or three times a week.
Training each muscle group once a week works if you find the right blend. But finding the right blend is the hardest with this method.