Why You Should Train Your Muscles Twice a Week
Sometimes, doing less produces more results. I share this with many of my clients. I don't believe in performing 10-12 exercises per session. Why? Logically, it takes a lot of your time, energy/performance, and focus. In contrast, research indicates 10-12 exercises per session is too much. Many scientific fitness articles and research journals mention that 5-6 exercises per session are sufficient for muscle growth. Once again, doing less produces equal or more results. You can do this by training 3x per week. I share this concept in my programs, but is it possible to train five times a week and experience similar or better results? Scientifically speaking, yes.
Men's Health mentioned how scientists conducted a study concerning the benefits of training each muscle group twice a week. The results proved more benefits by training each muscle group twice a week in comparison to training them once a week. In other words, the muscles grew more. Forty-eight hours is sufficient for recovery. This allows your muscles to grow, but the key is to not overdo them. I'm a big fan of strength training. According to several research studies, implementing strength training sessions has positive benefits since it promotes muscle growth (if accurately performed). Nonetheless, adding in sessions where you focus on hypertrophy or volume is beneficial in a well-structured training split. In other words, having both training methods (strength and hypertrophy) in a five-day training split will promote a hard, dense, well-structured, and developed physique.
I wish I had known this concept when I began my journey into fitness, especially when I began prepping for my first competition. Nonetheless, many lifters apply this workout split without signing up for a bodybuilding show. In other words, it is for everyone. I mention this because I get asked how to build a better physique. Many ask me questions in person and through my social media platform. As noted earlier, sometimes doing less gains more. But there are additional ways to take your results to the next level. Once again, it has to be planned accurately before it is performed properly.
In my latest program, The Classic Physique Program, I provide clients with a scientifically proven training outline that will produce accurate results. It is challenging for those to create a program that lasts 6-12 months. Classifying the exercises creates stress, but combining them or searching for training protocols to put them together is another headache. Don't forget about the diet outline. This is another struggle for many. You must determine your calories and macronutrients (protein, fat, and carb intake). Once again, this is another headache. On top of that, you want to implement the proper supplements to enhance your physique, along with water intake, knowledge of reverse dieting, and refeed days.
