The most common question in bodybuilding training usually involves frequency of training. Busy people don’t have enough time. Young people have too much time. Some folks train two days per week. Others prefer 6 or 7 days. What is the optimum number of training days per week? It all depends on your goals!
If you’re just starting out
If you’re just starting out, start with 3 days a week and move up. Your body will tell you when more frequency is required. Recovery is actually MORE important than training or diet, and many people often overlook this fact and spend more time sick or sore than they do growing.
If you’re an intermediate bodybuilder
If you’ve been training for 2 to 5 years, then you’re ready for a nice split! There are two common ways to split up the week for 4-days-per-week training.
—Four day split
1. Chest and abs
2. Back & bis
3. Rest/cardio
4. Shoulders/tris
5. Legs
6. off
7. off
—Push/Pull split
1. Chest, shoulders, triceps,
2. Back, biceps, legs
3. rest/cardio
4. Chest, shoulders, triceps,
5. Back, biceps, legs
6. off
7. off
If you’re an advanced bodybuilder
Five to Six days per week is advantageous if you’re an advanced bodybuilder, or if you are a low-intensity trainer more concerned with cardiovascular health than making maximum muscle gains.
—Advanced Bodybuilders
More advanced bodybuilders often employ high-volume training, hitting some body parts two to three times per week.
—Low-Intensity Trainers
For the elderly or those just interested in being “toned”, six days per week of low-intensity exercise can be very effective. Three days of weights, and three days of cardio, alternating, is the most effective method for achieving both cardiovascular and muscle-gaining goals.