🏋️‍♂️ How often should you hit the gym to see real results? Is it three days a week or six? 🤔 In today's video, we dive into the scientific studies on muscle growth and break down the ideal training frequency for your fitness goals! 💪
► Read the full article on How Often Should You Lift To Build Muscle: bit.ly/48uUHiX
► Try Alpha BRAIN® Pre-Workout: bit.ly/48f0hWv
📚 Let's explore the concept of training volume and understand the critical role it plays in building muscle. Discover the science-backed insights and practical tips to help you design the perfect workout schedule.
🔍 Key Takeaways:
1️⃣ Training Volume: Learn about the importance of hard sets and how they contribute to muscle growth.
2️⃣ Rest and Recovery: Understand why muscles need at least 48 hours of rest before being worked again.
3️⃣ Optimal Volume: Explore the maximum amount of volume a muscle group can handle in a single workout.
4️⃣ Training Frequency: Find out how the frequency of your training impacts your overall volume and results.
📊 Based on research, we recommend aiming for around 10 sets per muscle group per week. Whether you're a beginner or an advanced lifter, we've got sample workout splits for you!
🏋️‍♂️ Sample Full-Body Split:
Monday: Back Squat, Dumbbell Bench Press, One-Arm Dumbbell Row, Biceps Curl
Wednesday: Military Press, Weighted Chinup, Leg Curl, Triceps Pushdown
Friday: Cable Row, Reverse Lunge, Romanian Deadlift, Pushup
💡 Whether you prefer a full-body workout, an upper-lower split, or a body-part split, we've got you covered with sample routines and exercises!
00:00 - Intro
00:58 - A Muscle Needs 48 Hours of Rest
01:15 - How Many Sets Should I Do?
01:32 - Frequency of Training
02:00 - Bare Minimum Frequency
03:00 - Sample Workout Split
04:15 - My Current Workout Split
🔗 Further Insights:
Does working out more frequently lead to more muscle growth? Uncover the truth based on research findings.
Understand the role of training intensity and efficiency in gaining muscle.
🚀 Key Reminder: Progressive Overload is King! If you're getting stronger by adding reps or weight to your exercises, you're on the right track to muscle gains.
👍 Smash that like button, hit subscribe, and let us know in the comments your preferred workout frequency! 💬 Let's optimize your training for maximum results! 💯
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