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So just how many days per week should you work out to build muscle?

On the one side of things we have those who always want the easy way out, workout once per week for 30min and get 20-inch arms with 30-inch thighs and a 30-inch waist.

SORRY, it just doesn’t work like that!

Building muscle takes time and you need to set realistic goals and expectations when it comes to how long it is going to take to build muscle.

However, we have those on the other side of things who feel if they don’t work out 2 hours every day,  7 days a week they are not going to build muscle.

This is also completely wrong! It is too much of a good thing.

Understanding How Muscles are Built

Muscle building occurs during rest and recovery after the stimulus you gave them in the gym. Check out our article about the only 3 things you need to build muscle.

What does this mean in terms of how many days per week should you work out?

The simple answer is rooted in the only 3 things you need to build muscle.

Train too little and the muscles will not get the stimulation they need to get bigger no matter how much good your nutrition and rest are. Simply put, you will gain NOTHING.

Train too much and your muscles will never have the opportunity to rest and recover in order to adapt and get bigger. This also leads to overtraining VERY quickly.

What is the Answer?

The simple answer to the question “how many days per week should you work out? “ Is 3 TO 4 DAYS PER WEEK for the average guy.

I am not talking about enhanced lifters who use steroids because they can obviously train harder, longer, more often, and have accelerated recovery but at the cost of severe health complications, we don’t want to go that route ideally.

This is the answer for the natural lifter trying to build muscle and get bigger.

build muscle fast

Why only 3 to 4 days per week?

3 Days Per Week

For guys just starting out in the gym or men who are over the age of 40 for example, I would recommend starting at 3 days per week.

This is definitely one of those cases where less is more.

3 days per week allow your muscles to get the rest they need to repair themselves in order to adapt and get bigger.

A great 3 day per week split is what we trainers call “push, pull, legs” for example.

Quite simply this means:

There are many other 3 day splits! This is just one of many.

4 Days Per Week

If you are a more advanced lifter then 4 days per week is ideal.

Remember though, not to train more than 2 consecutive days, to allow your muscles to have the time to rest and recover from the stimulation you gave them in the gym.

Training 4 days per week for me is the sweet spot. You get enough rest, enough stimulation to build muscle and you still spend a lot of time in the gym per week.

I absolutely LOVE training so as I learned more over the years and when I got certified it was hard to have to learn to train LESS to build MORE.

Yet let me assure you it WORKS!

There are many splits you can do for a 4 day per week split.

They could look something like:

Or

The possibilities are ENDLESS and we won’t be going into the split design in this article.

Conclusion

I hope you found this article helpful, and if you are training too much then tone it down a notch (yes I know it’s hard!) and if you are training too little then amp it up!

Get in the middle and reap the rewards of training enough days per week! Not too little, not too much, but just the right amount.

Are you Ready to Start Your Journey Gaining Some Serious Muscle and Size? Then our  12 Week Progressive Overload Challenge is where you should be getting started.

training program

There is no other program like it out there for hard gainers, it has been scientifically designed with hard gainers in mind to help them build the maximum amount of muscle and size! You will be learning a muscle-building system that you can use for YEARS to come.

But even better than the muscle gain is the feedback we get from men about how the program has taught them to change their eating habits, eat to gain size, and learn a muscle-building system that works for them in the long-term.

So, if you are a hard gainer or just want to build muscle fast and are ready to make some changes in your life, this is the ONLY place you should start.  We will teach you exactly how to make the necessary changes in your diet and your training and how to keep building muscle “after the challenge” and most importantly you will be learning from someone who did it himself.

YES! I Want to Build Some Serious Muscle – Click Here

We all enjoy something sweet every now and then! Spoil yourself by trying out one of our delicious recipes!

Sharing is caring!

Are you Ready to Start Your Journey Gaining Some Serious Muscle and Size? Then our  12 Week Progressive Overload Challenge is where you should be getting started.
There is no other program like it out there for hard gainers, it has been scientifically designed with hard gainers in mind to help them build the maximum amount of muscle and size! You will be learning a muscle-building system that you can use for YEARS to come. But even better than the muscle gain is the feedback we get from men about how the program has taught them to change their eating habits, eat to gain size, and learn a muscle-building system that works for them in the long-term. So, if you are a hard gainer or just want to build muscle fast and are ready to make some changes in your life, this is the ONLY place you should start.  We will teach you exactly how to make the necessary changes in your diet and your training and how to keep building muscle “after the challenge” and most importantly you will be learning from someone who did it himself. YES! I Want to Build Some Serious Muscle - Click Here We all enjoy something sweet every now and then! Spoil yourself by trying out one of our delicious recipes!

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