How many days a week we should do Workout ?........

It takes discipline and patience to follow a muscle-building workout program. Workouts are typically long because you have to complete numerous exercises for multiple sets. The workouts are designed to break down and damage your muscle tissue. As your muscle tissue heals, it simultaneously increases in size. For your workout program to be effective, you have to schedule sessions so that muscles have time for this recovery period.

It takes discipline and patience to follow a muscle-building workout program. Workouts are typically long because you have to complete numerous exercises for multiple sets. The workouts are designed to break down and damage your muscle tissue. As your muscle tissue heals, it simultaneously increases in size. For your workout program to be effective, you have to schedule sessions so that muscles have time for this recovery period.

Workouts per Week

To allow for 48 to 72 hours of rest, you should work your muscles two to three days per week. If you complete three workouts per week, schedule your workouts on Mondays, Wednesdays and Fridays or on Tuesdays, Thursdays and Saturdays. If you decide to work out two days per week, a Monday and Thursday schedule or Tuesday and Friday routine would be ideal.

Benefits of Split Schedule

Those who are training to build muscle often work out more than three days per week. You can do this while still giving your muscles enough rest by splitting your muscles into separate workouts. For example, you can work out four days per week by focusing on your upper-body muscles on Mondays and Thursdays and your lower-body muscles on Tuesdays and Fridays. A higher-volume routine includes six workouts per week by focusing on your legs and back on Mondays and Thursdays, your chest and shoulders on Tuesdays and Fridays and your biceps and triceps on Wednesdays and Saturdays. Splitting your muscles into separate workouts gives you more time to work each muscle and still allows them 72 hours of rest.

Appropriate Rest

How much rest your muscles need in between workouts depends on the volume of your workouts. Beginners won’t be doing as many exercises or sets, so their muscles won’t need as much time off as advanced lifters who are going through workouts of higher volume. According to strength and conditioning specialist Keith E. Cine a, you should allow your muscles 48 to 72 hours of rest in between workouts.

To build muscle optimally, the average busy guy would be best served by doing three hard strength training workouts per week to start.

Here are a few splits that work great for three times per week:

Option 1 (Beginners)

Monday- Full Body

Wednesday- Full Body

Friday- Full Body

Option 2 (Intermediate)

Monday- Upper Body

Wednesday- Lower Body

Friday- Upper Body

Option 2 (Intermediate- Rotating)

Week 1

Monday- Upper Body

Wednesday- Lower Body

Friday- Upper Body

Week 2

Monday-  Lower Body

Wednesday- Upper Body

Friday- Lower Body

Option 3 (Advanced)

Monday- Push

Wednesday- Legs

Friday- Pull

Some people have been brainwashed into thinking that they constantly need to do more. They think that three days isn’t enough or that if three days is good then six must be better. This simply isn’t the case.

In the golden era of the Iron Game the great legends like Steve Reeves all trained three times per week.

I’ve personally trained hundreds of clients and have worked with thousands of others online. Three days of strength training per week can produce great results.

Adding a Fourth Day

Once you get your training, diet and recovery dialed in and are making great progress you may want to consider adding a fourth day. Personally, I love to train so it’s hard for me to only lift three days per week.

As long as you don’t kill yourself and train like an idiot you should be able to recover just fine from four days.

An upper/lower split works great in this scenario.