How Many Days Per Week To Train A Muscle?
I”m glad to be back home even if it’s so hot it feels like I”m walking through pudding when I go outside.
I just returned from a trip to CT to visit the parents while attending a wedding in MA for my wife’s cousin Cassie.
Anytime I meet new people and I tell them I run an Internet Business related to building muscle the questions always start pouring in.
One guy at my table said he only trains each body part once per week. Another guy says he makes better gains training each body part twice a week. They asked who was right and I’m going to have to agree with my buddy Jason Ferruggia.
If you don’t know Jason he’s the Chief Training Advisor for Men’s Fitness and he runs a hardcore gym in Jersey. He’s one of the top strength & conditioning guys in the country so when he takes the time to explain something, I listen.
I told the guys at the table I’d write a blog post about their question and I couldn’t think of a better person to have do a guest post than Jason. Here’s what he said when I asked him who was right…….
“I believe the two keys to effective training are overload and frequency. He who makes the greatest strength gains (in a hypertrophy rep range) over a given time period, while training the muscle as frequently as possible, will get the greatest size gains. The key is to do just enough to stimulate a hypertrophy response then get out and recover and get back to the gym as soon as possible. As long as you keep the volume low, the frequency can remain high and you can make consistent strength gains. As long as the weights are going up you know you are not over trained.
Like Lee Haney said, “stimulate, don’t annihilate.” No matter how many sets you do, the majority of people will not require a full seven days of recovery between body parts. But when you do a ton of sets you create the need for that amount of time between workouts because each workout would take three hours if you hit more than one or two muscle groups on a typical high volume bodybuilding program. That may be fine if you are inhumanly strong and 260 pounds of rock hard muscle. But for the average guy, he is going to detrain and actually start to lose size. It’s two steps forward, two steps back. With lower volume and higher frequency you can actually take one smaller step forward, but remain there with no steps back. This is the optimal plan for the average, drug free trainee.”
Another question people ask me a lot is what sites I like to visit and who I like to read up on. Well Jay’s site is right up my alley. I like his no BS attitude and he doesn’t sugar coat anything.
He’s the author of a best selling program called Muscle Gaining Secrets. It’s a great mass building program and totally explains why 95% of all hardgainers are dead wrong in how they train for muscle growth.
Jason is actually running a promo right now. He’s giving away three extra bonus items for anyone that buys his MGS program in the next 3-days.
Limited-Time Bonus #1: Renegade Cardio: Intervals, steady state, fasted, fed, high intensity, low intensity… with all the conflicting information and confusion it’s no wonder most people will never see their abs no matter how hard they try. They’re doing it all wrong! But I finally set the record straight and allow you to steal my closely guarded secret cardio workouts, usually only reserved for my highest paying clients. Get ready to get shredded!
Limited-Time Bonus #2: MGS Advanced Mass Building Guide: After you’ve completed the main program and packed on your first 20-30 pounds of ripped muscle you’ll be ready to move on to the advanced level. But be warned, this workout is so powerful that you absolutely must complete the basic program first in order to prepare your body for the extreme metamorphosis it’s about to experience!
Limited-Time Bonus #3: Armed & Dangerous: Let’s face it, everybody wants and envies a pair of big, muscular, sleeve stretching arms. A pair of pipe cleaners dangling in a loose t-shirt is a terrible look and one that will get you no respect from the guys or the girls. With this arm specialization workout you will add 2 inches of awe inspiring, rock solid muscle to your arms in just 8 short weeks!
You should go over to Jay’s site and find out more about his Muscle Gaining Secrets program while he’s offering these cool Bonus items.