Increase Frequency of Workout to Increase Muscle Growth

Workout FrequencyMost people, including us sometimes, have told bodybuilders that training the body parts only once or twice a week is enough. Recent researches, however, have found that the bodybuilders who train each of their muscle thrice a week achieve increased strength than those who work out less often. So, here’s how to increase workout frequency and achieve better results!

The research was conducted in St. Francis Xavier University, where Canadian scientists studied 29 men and women (who don’t work out) for six weeks. These men and women had to go through a full-body weight-training program. The program had them do squats, bench presses, incline dumbbell presses, pull downs, seated rows, dumbbell shoulder presses, leg extension/leg curl exercises, triceps extensions and barbell curls.

These people were divided into two groups. Group A had to do their exercises in three sets and had to complete their workout twice every week. Group B had to do their exercises in two sets and had to complete their workout thrice every week. Ultimately both the groups did the same sets of exercises for each muscle.

The squat strength improved by 28% for both groups. It was not the same regarding bench presses though: The group B candidates showed an improved strength of 30% in the bench presses while the group B resulted in 22%. For total lean muscle mass, Group B, again, proved better by showing an increase in 4 pounds while Group A had only 1 pound increase.

Does this mean that you must switch to training your body parts thrice a week from once a week? Not necessarily, because the candidates studied were untrained individuals. But still, you should take into account the fact that higher frequency of workout increases muscle mass. You might also be interested in knowing the fact that when Arnold Schwarzenegger was in his prime body shape, bodybuilders generally trained their body parts up to 3 times a week.

Our suggestion is to gradually increase your workout frequency until you reach the point of training each body part thrice per week. You don’t have to increase your overall effort of work out because you will be doing the same number of sets of exercises for each muscle group. This basically means that instead of doing, say, 15 sets once a week, you could do 5 sets thrice a week. The increased frequency of work out will gain you the most benefit.

Source of the image: workoutaday.com.

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Posted by GenXXL Staff on Apr 14th, 2009 and filed under Workout. You can follow any responses to this entry through the RSS 2.0. You can leave a response by filling following comment form or trackback to this entry from your site

3 Responses for “Increase Frequency of Workout to Increase Muscle Growth”

  1. Muscle Failure Controversy: Training Strategies of Powerlifters and Bodybuilders | Workout says:
    May 30, 2009 at 12:47 am

    [...] enough most powerlifters, who are focused on muscle growth and strength – much like bodybuilders – do not usually include muscle failure routine to their [...]

    Reply
  2. Mark McG says:
    January 23, 2010 at 1:29 pm

    I’ve been into nutrition supplements since I met Emergen-C and FizzIt/Zip Fizz, and various multi-vitamins. Several members of my family are body builders and health nuts. My sister recommended the Dr. Max Powers Anabolic Stack to me.

    First off, I got the Dr Max Anabolic Stack for $99 at a local GNC store (with membership). I was surprised I could get the same stuff at their own website for only $60!!

    I usually take just one pack a day with a very tall glass of water after breakfast. You definitely will want to take this with food and PLENTY of water. One thing you will notice after taking this, your body will want water and lots of it. Throughout the entire day I feel a noticeable rise in energy as if I had a really dark cup of coffee.

    I recommend just one pack per day due to the insane percentage of vitamins and nutrients. One of the responses I get taking this stuff is that your body will pass most of this stuff through your system without absorbing it. This opinion is debatable from my research online. Through my own testing with an increase in Vitamin C intake: I haven’t been sick for 6+ months. I used to take sick leave on a monthly basis…

    After a week of taking this supplement I noticed my energy levels were much higher and my workout results increased. Running several miles for a quick exercise is now easier than ever. I’m guessing each user’s results will differ.

    I recommend taking this early in the day after a big breakfast. Drink plenty of fluids! Also, unless you are working out for hours and hours, fitness trainers I know recommend just 1 pack per day.

    Reply
  3. BodyMuscul says:
    June 29, 2010 at 4:01 am

    Good posting , Nice Site layout for your blog. I am looking forward to reading more from you.

    Reply

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