How Many Times a Week Should You Train to Make Gains ?

Ever wondered about how many times per week you should train to get the best results? The answer to that may have just arrived. A recent research done in Brazil shows that training three to four times a week could be most effective for strength gain.  

In this study, a number of subjects were divided into three groups, training for eight months with a different weekly frequency, each of them using the same workout routine every time. One of the groups trained twice per week, another trained three times per week and third one trained four times per week. Their improvements were measured twice over the eight month period of continuous training. Although the results show that improvements in strength were not very different among all of the groups, the group which trained four times per week had the best results.

The conclusion we can draw from these findings is that even though training for more than four times per week leads to the biggest strenght gains at first, this difference gradually fades over the course of time. Also, training only one group of muscles for a few days in a row was proven to be more effective under certain conditions.

What could this mean for you? Well, you should at least stop worrying about your training schedule. If you have time to train only two or three times per week, this doesn’t mean that you can’t achieve some decent strength gain over time, especially if you try a full-body training in order to work with all muscle groups. And don’t forget, the real key to success is being consistent!

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