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How Many Workouts Per Muscle Group A Week?

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Our Summary And Answer:

 

When you are working out to tone your muscles, you should do 2-3 workouts per week. If you are working out to build maximal muscle size, then you should do 3-4 workouts per week. You should vary your workouts to keep the muscles guessing and be consistent to see results. If you are experiencing any of the signs of overtraining, then you should take a break from the gym and rest your muscles.

 

How many workouts per muscle group a week? That’s the question on everyone’s mind. I mean, who has time to do that much work in one day? Well, it depends. If you are an elite athlete or someone with tons of free time, then yes! You should be working out each muscle group at least twice a week for maximum results.

 

But if you’re like most people and have limited time to dedicate to exercise, don’t worry. You can still see results by working with each muscle group 1-3 times per week. In this article, we’ll take a look at the best way to structure your workouts so you can achieve your goals.

 

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What Is A Workout?

Your workout is the activity that you perform to stimulate muscle growth. If you’re not stimulating (growing) muscle fibers, then there’s no reason to exercise. Your workout routine should include exercises or activities that target each major muscle group at least once during your regimen.

 

Exercises such as bench presses and squats work for multiple muscles groups and can be performed once during each workout. However, for those who are interested in more defined and well-developed muscles, then exercises such as barbell curls and lying triceps extensions should be added to the mix as well.

 

When working out, your muscles are targeted in three distinct ways:

 

1. Maximal strength is developed when you overload muscles with heavy weight. This causes the fibers to work against loads greater than they are accustomed to, which stimulates growth.

 

2. High-intensity muscle endurance is created by overloading muscles with lightweight. Your muscles must contract more times than they are used to achieve the desired result.

 

3. Muscle tone is created by placing the body under tension. Tension is defined as any force that causes muscles to lengthen but not relax. This type of contraction targets muscle fibers by creating microscopic tears in the muscle tissue which results in a visual toning effect.

 

The Dangers Of Too Much Workout

Now that you know what a workout is, let’s take a look at the possible dangers of overworking your muscles:

 

#1 - Reduced strength

When you work out too much, your body’s ability to produce force decreases. This means that you won’t be able to lift as much weight or generate as much power during your workouts, leading to a reduced rate of muscle growth.

 

#2 - Increased risk of injury

If you’re constantly fatiguing your muscles, you’re also increasing your risk of injury. When muscles are tired, they are less effective in stabilizing the joints, which can lead to joint pain and injuries.

 

#3 - Impaired recovery

When you don’t give your muscles enough time to recover, you’re impairing your rate of muscle growth. This is because muscles grow during periods of rest, not during actual workouts.

 

#4 - Increased risk of burnout

If you’re constantly working out, you’re also more likely to experience burnout. This is because you’ll eventually get tired of the same routine and will be less motivated to continue working out.

 

#5 - Lower testosterone levels

Overtraining can also lead to a decrease in testosterone levels, which is the male hormone responsible for muscle growth. This means that you won’t be able to reach your maximum potential for muscle growth.

 

#6 - Reduced mental focus

Overtraining also reduces your ability to focus mentally. This has a negative impact on your workouts because you won’t be able to put as much effort into each exercise, which may lead you to become discouraged about achieving your goals.

 

#7 - Increased cortisol levels

Studies show that overtraining increases the amount of cortisol in our bodies. Cortisol is a stress hormone that can have negative effects on our mental and physical health, including muscle loss.

 

#8 - Poor sleep

Overtraining can also lead to poor sleep, which is essential for muscle growth and recovery. When you don’t get enough sleep, your muscles don’t have enough time to rebuild and grow, which can hinder your progress.

 

Weekly Sets And Reps Per Muscle Group For Max Gains

Now that you know the dangers of overtraining, let’s take a look at how many sets and reps you should be doing per muscle group each week to achieve maximum gains. In most cases, this will be between 10-15 sets for each muscle group, with 8-12 reps each set.

 

This isn’t always the case, though. You can still generate gains by doing more than 15 sets per muscle group a week, but it’s not recommended to do less than 10 sets because you need at least that much volume to see results.

 

As for the reps, you should be doing between 8 and 12 reps per set if your goal is maximal muscle growth. This range of reps allows you to overload the muscles with enough weight to stimulate growth, while still maintaining good form.

 

If your goal is to tone your muscles, then you should stick to doing 12-15 reps per set. This will cause the muscles to contract under tension for a longer period, which is ideal for toning.

 

So, now you know how many sets and reps you should be doing per muscle group each week. Make sure to vary your workouts so that you’re not doing the same exercises every day. This will help to keep your muscles guessing and ensure that you’re making the most of your time in the gym.

 

Signs Of Over Training

If you’re experiencing any of the following signs, it means that you’re overtraining and need to take a break:

 

#1 - Constant fatigue

When you’re constantly fatigued, it’s a sign that your muscles are not recovering properly. This means that you need to take a break from the gym and allow your muscles to rest.

 

#2 - Increased muscle soreness

If you’re experiencing increased muscle soreness, it means that you’re working your muscles too hard and they’re not getting enough time to recover. This can lead to joint pain, injuries, and impaired muscle growth.

 

#3 - Feeling of constant illness

When your body is constantly fighting something off, it’s a sign that your immune system isn’t operating properly. This can lead to a reduced ability to fight off illnesses and injuries while working out.

 

#4 - Lack of motivation

When you’re constantly unmotivated to work out or complete your daily tasks, it’s a sign that you’re overtraining. This is caused by the lack of energy and focus that comes with overtraining.

 

#5 - Increased resting heart rate

If your resting heart rate has increased, it’s a sign that your body is working harder than normal to recover from your workouts. This means that you need to take a break and allow your body to rest.

 

#6 - Loss of libido

When you’re lack of sex drive is overwhelming, it’s a sign that your body isn’t recovering from your workouts. This means that you should take a break and allow the body to compensate for the excess workload.

 

#7 - Poor Sleep

Overtraining can also lead to poor sleep, which is essential for muscle growth and recovery. When you don’t get enough sleep, your muscles don’t have enough time to rebuild and grow, which can hinder your progress.

 

#8 - Increased cortisol levels

Cortisol is a stress hormone that can have negative effects on our mental and physical health, including muscle loss. When you produce too much cortisol, it means that you’re overtraining.

 

#9 - Muscle loss

When you’ve stopped making progress in the gym, it’s a sign that your muscles are not recovering properly. This means that you should take some time off to allow the body to recover and work harder while you’re away. Muscle loss is a common side effect of overtraining.

 

Final Thoughts

Overtraining is a common problem that many weightlifters face, but it’s easy to avoid once you know what you’re doing. Just follow the guidelines in this article and you’ll be on your way to reaching your goals.

 

When it comes to how much you should be working out each muscle group per week, the answer is, it depends. If you’re looking to build maximal muscle size, then you should be doing 3-4 workouts per muscle group per week. However, if your goal is to tone your muscles, then you should stick to doing 2-3 workouts per week. Make sure to be consistent and vary your workouts to keep the muscles guessing.

 

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