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Weight Training – How Many Days A Week?
3 Days A Week
This is my favourite split to start beginners on.
It’s also one of my favourite ways to train women, as they respond well to high training frequencies – even when they become more advanced.
4 Days a Week
A Note on Frequency of Body Parts
5 Days Week
- The last 6-8 weeks of a dieting phase / pre contest
- Advanced trainees
- Low stress individuals
- You can spread the volume out a little more during the week
- It allows you to keep food higher as you’ll be more active
- You can focus more in each session – it’s common for sessions to become a drag when calories get low, so this ensures each muscle receives adequate attention
- You can trigger muscle protein synthesis more often, which is critical when dieting
- Monitor your volume. It can be easy to add a whole new training day in, without taking away from anything else.
- Not all five days can be balls to the walls. Three, maybe four of them should be hard sessions, with one or two being ‘easier’.
- Keep set execution ‘clean’ to ensure you’re not overly taxing your nervous system on a daily basis. By this I mean monitoring your level of psych, not rest-pausing every set, etc. Read more about this here.
Option 1 – Male:
Option 2 – Female:
6 Days Week
Individual Differences In Workout Frequency
The Stress Factor
Remember, your body doesn’t differentiate between different types of stress.
Whether it’s worrying about bills that need to be paid, relationship problems, or training hard, it’s all stress to the body.
It provides the right balance between training and recovery, while at the same time accounting for all the other life stresses being thrown at your body.
This is why when I speak to someone who’s been training 6 days a week and making no progress, the best advice I can give them is to drop to 3 or 4 days. It never fails to work.
The more we can optimise our lifestyle with a better diet, deeper sleep and reduced stress, the faster we can recover and improve our physiques.
To read more about stress management, check this article here.