How often should you workout? by Oscar Martinez
Time to discuss a very specific Acute Program Variable(APV), or frequency of training. So how do you manipulate this? There are a few ways, you can change how many days a week you workout, how many days a week you workout a specific muscle group and even how many times you train in a single day. Now, how do you go about this? Well, for starters you should really base it on the amount of time you have been training (weeks, months, years). For the general public, most of you will only need to workout 2-3 times a week for a duration of 45 minutes per session and can still see progress. However, the longer you train the more stimulus your body requires in order to see growth or “gainz”. I’m am by no means saying everyone can get by with just 2-3 days. If youve been working out for 2-3 years or you’re an elite
level athlete, you’ll require quite a bit more stimulus to see continual progress. Those of you who have been weight lifting for years and only seek hypertrophy may utilize an increased amount of training frequency to keep progressing.
Example: I workout 5-6 times per week, since I’ve been weight lifting for 4 years. Among those 5-6 days, I include 1-2 double day workouts (never the same muscle group).
But, don’t just jump straight into a 5-6 day workout schedule, you still need rest days and your body will need to adapt slowly to the increase in Frequency. If you have been working out 2-3 days out of the week and progress has slowed, try increasing it to 3-4 days a week, then 4-5 and so on. For muscle group frequency, If you train legs once a week and see no progress, train
them 2-3 times a week. Frequency is an important APV that can be manipulated to avoid plateaus and continue making gains in strength, size and power. Of course there are other APV’s you can manipulate, but for most it’s only really necessary to use 1 APV. Where as elite athletes or those who have been weight lifting for 3+ years typically use 2-3 at a time, usually : frequency, duration, rest or intensity. I’ll touch on another APV on the next post. #wingsoficarus