Training Frequency

How often any exercise is performed becomes very important when taking into consideration rest and recovery. I continue to stress this point: more is not better. If you want to get big biceps, you do not have to work them 5 times a week. You do not want to overtraining in your workouts.

 If you want to increase your level of cardio ability you do not have to spend every minute in the gym on the elliptical machine. Muscles grow while you rest, not while you are in the gym. Stimulation of the muscle to grow occurs in the gym, but actual growth occurs after you conduct a given workout.

NO muscle should be worked more than twice a week, simply because they need time to grow. Even though recovery time is an individual assessment, we must be smart when making this assessment. Do not fool yourself into thinking that you are ready for another workout when you are not. Get the idea out of your head that you have to constantly work out to achieve your fitness goals. This will give you the motivation to workout harder. It’s just not true.

You need to give your muscles time to heal, rebuild, and get stronger. Never work a muscle that is still sore. I do not care if it has been an entire week; if you are still sore; do not work the muscle, soreness is a huge red flag. Fuel you muscles with proper nutrition and rest, while working them out 1-2 times a week.