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Bodybuilding Weight Training – How Many Days A Week Should You Train?
The most common question in bodybuilding training usually involves the frequency of training. Busy people don’t have enough time. Young people have so much time on their hands. Some people train two days per week. Others prefer 6 or 7 days. What is the optimal number of training days per week? It all depends on the goal!
If you are just starting out
If you are just starting out, start with 3 days a week and move up. Your body will tell you if more frequency is needed. Recovery is far more important than exercise or diet, and many people ignore that fact and spend more time being sick or hurting than growing.
If you are an intermediate bodybuilder
If you have been training for 2 to 5 years, then you are ready for a nice split! There are two common ways to split the week to train 4 days per week.
— Four days apart
1. Chest and abs
2. Back & bus
3. Rest / cardio
4. Shoulder/tris
5. Legs
6. die
7. dead
— Push / Pull split
1. Chest, shoulders, triceps,
2. Back, biceps, legs
3. rest / heart
4. Chest, shoulders, triceps,
5. Back, biceps, legs
6. die
7. dead
If you are an advanced bodybuilder
Five to Six days per week is beneficial if you are an advanced bodybuilder, or if you are a low-intensity trainer more concerned with heart health than making maximum muscle gains.
— Advanced Bodybuilders
Advanced bodybuilders often use high-volume training, hitting multiple body parts two to three times per week.
—Medium Intensity Trainer
For older people or those who just want to be “toned”, six days per week of low-intensity exercise can be very effective. Three days of weights, and three days of cardio, alternating, is the most effective way to reach your cardiovascular and muscular goals.
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