It is just not feasible to spend 2 hours every day preparing and measuring out your meals. It starts here: The Ultimate Weight Training Workout Routine). The Ultimate Weight Training Workout Routine, How To Create A Weight Training Workout Routine. The bigger a muscle is, the more muscle fibers it contains, the longer it take to break down the muscle fibers. Right? In general, you should work your weakest muscle groups at the beginning of the week when you have the most energy. Training at frequencies greater than this don’t seem to provide an added benefit unless you’re aiming to improve a specific lift for example.Therefore, for the majority, you’d ideally want to use a workout split that: 1. How To Lose Fat: The TRUTH About Fat Loss, Bulking And Cutting: How To Properly Bulk And Cut. Changing the order of your workout days can have a big impact on results. Trainers break down the ideal split for your workout plan, including strength training, cardio, and sweet, sweet rest. Finding the correct balance of factors can mean the difference between healthy results or a lack of progress and injury. Switch the days you work each muscle. 2-day, 3-day, 4-day, and 5-day home workouts. A major consideration in creating a workout regime for any muscle group, including the chest muscles, is workout frequency.. As discussed below, a frequency rate of two or three times each week should help to produce the desired results. The only two muscle groups that should take you that long, due to their size and complexity, are your back and legs. Each workout can consist of a total of around 15-25 sets, but the number of sets for a specific muscle group in that workout should be at around 10 or below. Workout Length: You can often alternate your workout length in order to make consistent gains and avoid adaptation. Muscle mass. While the average weightlifter targets large muscle groups once a week, a bodybuilder can target the same muscle 2-3 times a week. No Workout Should Take More Than 90 Minutes, Ever. Now let’s break them down one-by-one and see exactly which frequency will work best for you. Get my best diet and workout content, and never miss an update. And the single most important aspect in recovery is hormone levels. Trainers break down the ideal split for your workout plan, including strength training, cardio, and sweet, sweet rest. But for us though, here’s the 3 specific exercise frequencies that we need to care about most: The main exercise frequency missing from that list is cardio frequency, but seeing as this is a guide to putting together the best weight training workout routine possible, cardio is a topic we’ll get to in depth at some other time (don’t worry, a cardio-specific guide is already on my to-do list). Before explaining why, let me provide a direct answer to the original question— bodybuilders workout very often for long amounts of time. Out of all the different exercise frequencies, how often and how many times you should train each muscle group or body part per week is by FAR the most discussed, argued, thought about, screwed up, and potentially confusing one of them all. One of the most hotly debated topics within the fitness industry is training frequency – more specifically, how often should you train each muscle group per week. If you need help with this, check out this great guide on how to construct the best 5 day split. When it comes to building muscle, training for progressive overload , which means consistently getting better in the gym, is the most important factor , even more so than your calorie intake. Bodybuilders are able to workout so often because they optimize all aspects of muscle recovery. Because it’s not only NOT necessary for reaching your goal… it’s almost always counterproductive. This entry was posted in natural bodybuilding, professional bodybuilding, training and tagged bodybuilders, natural bodybuilding, training on by Truth Seeker. And that rule is: take at least 1 full day off per week from all forms of exercise. These recommendations appear to create the sweet spot in terms of allowing for optimal recovery, and when recovery is at its best, your results will be at their best too. Olympic Muscle is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. This way your body will not adapt to a specific workout length which can only help you to continue to make gains. 2-3 times a week for 45-90 mins a day hours per session one muscle group every single day and cardio! Specific split to allow each muscle enough time to recovery in your routine, you ’ ll benefit from.! 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