Dominic Stone
The human body has over 600 muscles, which are responsible for a range of functions, from pumping blood to supporting movement. Each muscle group should be trained 2 to 3 days per week, with at least 48 hours separating the same muscle group. This allows the muscles enough time to recover fully between workouts so that they don't become overworked and at risk of overtraining.
| Characteristics | Values |
|---|---|
| Number of muscles in the human body | 600-650 |
| Types of muscles | Skeletal, smooth, cardiac |
| Recommended training frequency for muscle groups | 2-5 days per week |
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What You'll Learn
Muscle growth is limited to an ounce of new muscle each day
To achieve this, you need to modify your diet and focus on eating protein with either low-carb or low-fat menu options. The current NSCA standard is 1.5 to 2 grams of protein per kilogram per day. However, a 2018 review in the Journal of the International Society of Sports Nutrition suggests that for optimal muscle growth, guys should consume between 0.4 and 0.55 grams of protein per kilogram of their body weight four times per day. So, if you weigh 180 pounds, that works out to four meals of 33 to 45 grams of protein each.
It is important to also focus on training frequency. Muscle groups can be trained 3-5 times a week depending on your goals, time availability, and the intensity of the workout. The American College of Sports Medicine recommends that each muscle group should be trained 2 to 3 days per week with at least 48 hours separating the same muscle group.
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Protein intake is critical for muscle growth
According to a study in the *Journal of Applied Physiology*, muscle size can increase by 0.2% every day for the first 20 days of any strength training programme. However, Dr Colgan states that because of the limiting rate of turnover in muscle cells, it is impossible to grow more than an ounce of new muscle each day.
Research shows that eating at least 0.3 g of protein per kg of body weight at each meal prompts a muscle-building response when combined with resistance training. Over the course of a day, take in approximately 1.6 g of protein per kg of body weight up to 2.2 g of protein per kg of body weight to maximise muscle-building potential. You can reach this protein intake level by eating three meals containing 0.53 g of protein per kg of body weight or four meals with 0.4 g of protein per kg of body weight. One 2020 meta-analysis published in the journal *Nutrition Reviews* found that protein intakes ranging from 0.5 to 3.5 g per kg of body weight can support increases in lean body mass. In particular, researchers noted that gradually increasing protein intake, even by as little as 0.1 g per kg of body weight per day, can help maintain or increase muscle mass.
The more advanced you are and the closer you get to your natural genetic potential, the less of a surplus you need. This is because the potential rate of muscle growth is very low because the maximum limit is so close to being reached.
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Men can gain between 0.25lb and 0.75lb of muscle in a week
Building muscle is a slow process that requires a perfectly structured plan and perseverance. It is recommended to maintain a calorie surplus of 250-500 kcal per day, which will lead to an 8-10% increase in size for about 12 weekly sets with a frequency of two sessions per week per muscle group.
According to the Colgan Institute of Nutritional Sciences, the most muscle gain recorded over a year was 18 1/4 lbs. Dr Colgan states that "because of the limiting rate of turnover in the muscle cells, it is impossible to grow more than an ounce of new muscle each day".
For male beginners, a weekly 3500-calorie surplus (500 per day) is recommended, while male intermediates should aim for a 1750-calorie surplus (250 per day). Advanced trainers may need to go even lower or use a cyclical approach with surplus/maintenance/deficit days throughout the week.
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Muscle groups should be trained 2-3 days per week
It's important to focus on one or two muscle groups each day. For example, you could work your back and biceps on Monday, chest and triceps on Tuesday, and legs on Thursday. The American College of Sports Medicine recommends that people work on major muscle groups, such as legs, chest, back, shoulders, arms, hips, and abs, 2-3 days a week, with at least 48 hours between each session. This is to maintain a healthy level of physical fitness.
If you want to maximise growth, it's best to focus on just one major muscle group per session. You can supplement your workout with exercises that focus on two smaller muscle groups, such as biceps, triceps, hamstrings, calves, abs, and shoulders. For example, you could do chest on Monday, back on Tuesday, and legs on Wednesday, with rest days in between.
If you're a beginner, it's a good idea to spread these sessions over three days, with a rest day in between. If you're more experienced, you could do the different training sessions back-to-back, one each day. By cycling three days over four sessions every week, you'll hit every muscle group five times a month.
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Muscle groups can be trained 3-5 times a week
To maximise growth, it's best to focus on one major muscle group each session (chest, legs or back) and supplement your workout with exercises that focus on two smaller muscle groups (biceps, triceps, hamstrings, calves, abs and shoulders). For example, you could work your back and biceps on Monday, your chest and triceps on Tuesday, rest on Wednesday, and make Thursday leg day. By cycling three days over four sessions every week, you’ll still hit every muscle group five times a month.
If you're a real die-hard with some experience under your belt, you could do the different training sessions back to back (one each day).
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Frequently asked questions
There are over 600 muscles in the human body.
Muscle groups should be trained 2-3 days per week with at least 48 hours separating the same muscle group.
There are three main types of muscle: skeletal, smooth and cardiac.
Muscles have a range of functions, from pumping blood and supporting movement to lifting heavy weights or giving birth.
Muscles work by either contracting or relaxing to cause movement. This movement may be voluntary (made consciously) or involuntary (done without our conscious awareness).
