One of the most common questions among those who frequent the gym , especially at the beginning, is how many times to train each muscle group to achieve certain hypertrophy goals . Because, to be honest, that (along with losing weight) is the most common concern among male fitness enthusiasts. Put on as a built-in wardrobe. Is it better once a week and then let them rest to grow? Or the more cane you give them, the bigger you will get?
Well… the answer is not so simple. Among other things, because in fitness there are usually no rules for everyone, but it depends on many personal factors , from genetics to injury history or the work of each one. Obviously, if you spend all day laying bricks in a construction site, you will have very different needs in the gym than those of someone who remains seated in front of a computer for at least eight hours each day. It also depends on how much time you can and want to dedicate to training. Being realistic and setting reasonable goals is part of success; if you go too far, you will only fuel your frustration and throw in the towel sooner rather than later.
To solve the question about how many times to train each muscle group , we have asked Miguel Boix , personal trainer in Barcelona. “First of all, it is important to say that it depends on the level of each one ,” says Boix. “For a beginner (less than a year of experience), I would recommend following a full body routine of 2-3 days separating upper body and lower body”. Miguel Boix recommends following this structure.
Beginner level
First week: day A-day B-day A
Second week: day B-day A-day B
Third week: like the first
Fourth week: like the second
The fifth and sixth week should be like the first and second, but increasing the load . That doesn’t always mean lifting more kilos. You can also increase the load by playing with the isometric and eccentric phases of the exercises. For example, taking longer to lower down in a biceps curl or holding for about three seconds in the bottom position in a cable triceps extension.
Intermediate level
“For an intermediate or advanced level (two years or more of training experience) I would order the exercises in another way to enhance their growth,” says Boix. As? As follows.
Large muscle groups (pectoral, dorsal, gluteal, quadriceps and hamstrings)
- • Training frequency: 2-3 times per week
- • Series per muscle: 6-9
- • Exercises per muscle 3-4
- • Repetitions per exercise: 8-10 (at 75-80% RM)
- • Rhythm per execution: 1 second in the concentric phase – 4 seconds in the eccentric phase
Medium and small muscle groups (biceps, triceps, deltoids, calves)
- • Training frequency: 1-2 times per week
- • Series per muscle: 6
- • Exercises per muscle: 2
- • Repetitions per exercise: 8-10 (at 75% RM)
- • Rhythm per execution: 1 second in the concentric phase – 4 seconds in the eccentric phase
Advanced level
Advanced training week of 4 days.
Day 1
- 3 pectoral exercises
- 3 back exercises
- 2 biceps exercises
- 2 triceps exercises
Day 2
- 3 gluteus maximus and medius exercises
- 2 hamstring exercises
- 2 deltoid exercises
Day 3
- 3 pectoral exercises
- 3 back exercises
- 2 quadriceps exercises
- 1 calf exercise
Day 4
- 3 gluteus maximus and medius exercises
- 2 biceps exercises
- 2 triceps exercises
- 2 deltoid exercises
So now you have an idea of what your ideal schedule be like.
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