Athena Vale
When it comes to working out which muscles to train on which days, there are a multitude of factors to consider, from how often you can get to the gym to your specific fitness goals. Experts recommend training each muscle group at least twice a week, with 48 hours of rest in between to allow for muscle recovery. Depending on the number of training days available, you can choose to focus on a few muscle groups each day, such as legs, back and abdomen on day 1 and chest, shoulders and arms on day 2. For a 3-day workout, you can target specific muscle groups like the chest, triceps, shoulders and forearms on day 1, and legs, glutes, quadriceps, hamstrings and calves on day 2. It's important to individualise your training plan to suit your needs and take rest days when necessary.
| Characteristics | Values |
|---|---|
| Number of muscle groups to train per day | 1-2 |
| Number of strength-training sessions per week | Minimum of 2 |
| Rest between strength-training workouts | 2 days |
| Recovery time for muscles | 48 hours |
| Number of days between training the same muscle group | 3 days (72 hours) |
| Types of exercises | Resistance training, weight training, bodyweight training, cardio |
| Muscle groups | Chest, triceps, Shoulders, Forearms, Back, Glutes, Quadriceps, Hamstrings, Calves, Abs, Biceps, Hips |
| Example 2-day workout | Legs, back, abdomen on day 1; chest, shoulders, arms on day 2 |
| Example 3-day workout | Chest, triceps, shoulders, forearms on day 1; glutes, quadriceps, hamstrings, calves, abs on day 2 |
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What You'll Learn
Recovery time: 48 hours between strength training
Recovery time is an important aspect of strength training. When you strength train, your muscles experience micro-tears, which need time to repair and rebuild. This is why trainers recommend waiting 48 hours before working the same muscle group again. However, this is a minimum, and in some cases, you may need 72 hours or longer.
The 48-hour rule is based on the assumption that your muscles will have recovered within this time frame. However, it is important to listen to your body and give it more time to recover if needed. Factors such as age, stress, and lack of sleep can impact your body's ability to recover, and as you get older, you will typically need more time between strength training sessions.
To aid recovery, it is important to get enough sleep and manage stress levels. The parasympathetic nervous system (PNS) is responsible for rest and recovery, so activating the PNS through deep, restful sleep is crucial. Additionally, managing stress can help lower cortisol levels, a hormone that breaks down muscle tissue.
While taking rest days is essential, it is a common misconception that you will lose progress if you take a day off. Consistency in your training regimen is key, and taking rest days will not negate the progress you have made. In fact, your body needs time to repair and rebuild muscle tissue, and proper recovery will help you avoid overtraining and reach your fitness goals.
When planning your strength training routine, consider giving each muscle group at least two days of rest before working it again. This will ensure that your muscles have adequate time to recover and grow stronger. You can also vary your training by focusing on different muscle groups or targeting specific areas with isolation exercises, which generally require less recovery time.
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Training splits: adapt to your schedule and preferences
Training splits are an important part of building an effective workout regimen. The right training split for you will depend on your schedule, preferences, and goals.
To start, consider how many days per week you can make it to the gym. If you can only make it once a week, you'll want to focus on big compound exercises that target multiple muscle groups, like squats, deadlifts, presses, and pull-ups. You can also supplement your gym workouts with at-home bodyweight training on your off days.
If you can make it to the gym twice a week, it's recommended to do a full-body workout that targets all the major muscle groups each day. This might include exercises like squats, lunges, deadlifts, rows, chest presses, and shoulder presses. On your off days, you can focus on aerobic activities like walking, jogging, or cycling to keep your heart healthy.
If you have three or more days a week to dedicate to strength training, you can start to get more specific about the muscle groups you target each day. For example, you might focus on the legs, back, and abdomen on day one, and the chest, shoulders, and arms on day two. With three days to work with, you could also do a full-body plan, spreading your sets out throughout the week and adding variety to your training regimen. For example, you could do a heavy day, a light day, and a medium day, focusing on different muscle groups each session.
It's important to give your muscles adequate time to recover, which is typically around 48 hours. So, when planning your training split, be sure to give each muscle group at least two days of rest between workouts. Additionally, make sure to take rest days when your body needs them and listen to your body to avoid overtraining.
Remember, there is no one-size-fits-all approach to training splits. The key is to individualize your workouts to suit your needs, preferences, and goals.
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Muscle groups: target 1-2 groups per day
When deciding which muscles to train on which days, it's important to consider your goals, preferences, and how many days per week you can make it to the gym. It's generally recommended to train each muscle group at least twice per week, and to give your muscles 48 hours to recover between strength training sessions.
If you're working out twice a week, it's best to do full-body workouts that cover all the major movement patterns: pushing, pulling, squatting, and hinging. This could include exercises such as squats, deadlifts, presses, and pull-ups.
If you have three days a week to work out, you can target specific muscle groups on each day while still giving them adequate rest. For example, you could focus on the legs on day one, the chest and shoulders on day two, and the back and arms on day three.
If you have four or more days available for training, you can further split your workouts by targeting one or two muscle groups per day. For instance, you could train your chest and triceps on day one, legs (glutes, quadriceps, hamstrings, and calves) and abs on day two, shoulders and forearms on day three, and back on day four.
It's important to individualize your training plan based on your specific goals and fitness level. You can also vary the intensity of your workouts by incorporating heavy, light, and moderate days for each muscle group. Additionally, supplementing your gym workouts with at-home bodyweight training or cardio exercises can further enhance your fitness and muscle-building results.
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Training frequency: 2-3 times a week for beginners
Training two to three times a week is a great starting point for beginners. It is recommended that you train each muscle group at least twice a week, so with two training days, you can split your sessions into two parts. For example, you could focus on your pushing muscles and legs on the first day and your chest and back on the second.
If you can manage three training days a week, you can stick to a full-body plan, spreading your sets out throughout the week and adding variety to your training regimen. You could alternate between heavy, light, and moderate days for each muscle group. For example, you could focus on heavy lifting for your chest and shoulders one day, and keep it light for your legs and back the next.
It's important to remember that your training frequency will depend on your goals, preferences, and schedule. If you can only make it to the gym once a week, you should focus on compound exercises that target multiple muscle groups, such as squats, deadlifts, presses, and pull-ups. You can also supplement your gym workouts with at-home bodyweight exercises like push-ups, pull-ups, and squats, which can be very effective for building muscle and fitness.
Additionally, make sure to take rest days when your body needs them. Your muscles need about 48 hours to recover, so it's important to include sufficient rest between workout days to avoid overtraining.
While more frequent workouts generally lead to better strength and growth, even training once or twice a week can produce significant gains. A 2018 study found that training less than an hour once or twice a week produced similar results to training five times as much. So, even with a lower training frequency, you can still achieve effective results.
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Training type: strength, cardio, bodyweight, etc
The ideal workout plan includes a mix of cardio and strength training. Aim for two days of strength training per week, focusing on exercises that work all major muscle groups. You can also try intensifying your cardio workouts if you are working out three days per week. If you can only make it to the gym once a week, you should be hitting all of your major movement patterns (pushing, pulling, squatting, and hinging) with big compound exercises such as squats, deadlifts, presses, and pull-ups.
If you are resistance training twice a week, you may want to do a full-body workout that targets every muscle group. During the 48 hours between your full-body sessions, engage in aerobic activities like walking, jogging, and cycling to help keep your heart healthy. If you have three or four days of weekly resistance training, you can be more specific about the muscles you train together.
If you are strength training, it is recommended to separate your workouts by muscle group to give your muscles time to recover. It is also a good idea to give yourself a two-day break between strength training workouts to avoid overtraining.
If you are focusing on bodyweight training, you can use apps such as the Adidas Training app, which offers bodyweight training and moderate weightlifting. Aim for 8-12 reps and 3-5 sets for the upper body and 12-20 reps for the lower body. Incorporate cardio a minimum of three times per week for 20-30 minutes.
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Frequently asked questions
Most experts recommend hitting each muscle group at least twice per week. However, this depends on your goals, preferences, and how often you can make it to the gym.
Some muscle groups you can train in one session include the legs, back, and abdomen, or the chest, shoulders, and arms. You can also target the chest, triceps, shoulders, and forearms in one session, and then the legs, glutes, quadriceps, hamstrings, calves, and abs in another.
It is recommended to train one to two muscle groups per day. This allows you to focus on a few targeted exercises for each group.
Typically, muscles need about 48 hours to recover after resistance training. It is important to give your muscles sufficient rest between workout days to avoid overtraining.
Some exercises to build muscle include squats, lunges, deadlifts, rows, chest press, and shoulder press. You can also incorporate cardio at least three times per week for 20-30 minutes to target your heart rate.
