When it comes to fitness, certain aspects can feel like a guessing game, such as your gym frequency.
Have you ever asked yourself, “How many times a week should I work out?”
The question of how often to lift weights and other fitness activities is important because you don’t want to overdo it but you don’t want to do too little either.
How often should you exercise as a bodybuilder? Keep reading to find out.
1. Strength Training
When it comes to the question of how often to work out, it depends on what your fitness goals are.
You should dedicate about two to three days out of the week to strength training. This can be coupled with a weight loss routine too.
The best strength training regiment will include exercises that can work out the entire body or at least major parts. Overall, the key is to focus on more than one muscle during a given period.
For example, workouts like deadlifts, pushups, lunges, and squats can all help you during a strength training session.
There’s a range of other exercises that you can add or exchange in your workout. That way, you can focus on all your muscles and keep the body guessing.
Exercises like planks, dumbbell rows, overhead presses, dips, and classic bench-pressing should be outlined during each trip to the gym.
2. Weight Loss
If you want to focus on weight loss rather than gaining muscle, for instance, then your gym frequency should reflect that.
Of course, when it comes to weight loss, the simplest formula is to burn more calories than you eat. This will require some awareness of what you’re doing during mealtime and during gym time.
Although the healthiest timeframe for losing weight is about one to two pounds per week, you can heighten your results by going more often. You can also use fat-burning supplements that are designed for bodybuilding.
Beginners should start with about two to three days per week but advance gym-goers can jump into 5 days a week with no problem.
For the best results, your routine should have a combination of strength training, stretching, cardio, and core focus.
It’s important to remember that cardiovascular activity is not just good for your heart but can also help with melting fat, improving your mood, and reducing stress. You should dedicate five days per week of 30 minutes of cardio, ranging from medium to intense sessions.
Additionally, three days out of the week should be dedicated to a minimum of 25 minutes of intense aerobic activity. If you’re in the cutting phase of your bodybuilding and want to lose weight, you should alternate between two days of HIIT (high-intensity interval training) and heart-pumping aerobics.
Remember that the question of how long you should work out is just as important to consider as how often you should work out.
3. Serious Muscle Gain
Even if you’re on the bulking phase of your fitness regiment, you should still be thinking about how often you’ll be going to the gym.
While you should never ditch cardiovascular activity completely, you’ll need to find the right balance between cardio and muscle-gaining strength training.
You probably don’t want to spend the entire day at the gym, even on the weekend, so you should limit your cardio activity. A good rule of thumb to follow is about two to three days of cardio for the week. Each cardio session can be limited to 25 minutes by increasing the intensity to make up for the briefer timeframe.
Of course, it should be emphasized that no one workout schedule is going to be perfect for every single person. Not only will frequency and time vary based on fitness goals but it will also vary by physical capability and experience.
If you’re just beginning your bodybuilding journey, then you’ll want to start with two or three days per week while focusing on the muscles of your entire body. After you feel yourself plateauing, then you should up your game by going to the gym about 3 to 4 times a week. That’s when you can start dividing your workout to target specific body parts or general sections like upper body and lower body.
You’ll want to then build-up to the advanced stage of going to the gym about four to five days a week. You could decide to go for 3 days in a row and then have a rest day, then go again. You’ll need to figure out what works best for you by experimenting a bit and keeping track of your results.
4. A Generalized Schedule
When planning something out for the first time, it always helps to have a generalized version that you can use as a foundation.
For example, on Monday and Tuesday, you can focus on the upper body and then the lower body, respectively. Afterward, Wednesday can be a perfect time for a rest day or for focusing on cardiovascular activities. For Thursday and Friday, you can repeat the alternation of upper body workouts and then lower body ones.
Finally, Saturday and Sunday can be used as rest days or as cardio days.
If your results are minimal or are leveling out, then you’ve probably hit a plateau. In that case, you should increase either the frequency, time, or intensity, depending on your fitness goals.
Whatever you do, you’ll need at least one or two rest days during the week because if you’re using too much energy, then you can eat into your gains and ruin what you’ve been working toward.
How Often Should You Exercise? Now You Know
How often should you exercise? Now you can make sure you’re going to the gym the correct number of times.
If you want to take your fitness goals to the next level, then CrazyMass can provide you with the highest-quality supplements on the market. We have legal and safe alternatives to Anavar, testosterone, Winstrol, Trenbolone, and much more.
If you have any questions about our highly-rated supplements, feel free to contact us. We’re always happy to help.
We are a team of bodybuilding experts and fitness coaches who thrive to educate others on the importance of a healthy lifestyle. CrazyMass helps bodybuilders around the world build muscle mass, increase strength, cut fat, and reach their workout goals. Our all-natural supplements are made in the USA in a FDA registered – cGMP facility using only the best high-quality, certified ingredients.