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Your intense gym sessions, filled with muscle breakdown and fibre damage, lay the foundation for muscle growth, strength, and density. At BioMed, we understand that recovery is an essential component of achieving maximum fitness results. That’s why we offer a range of pharmaceuticals and recovery anabolics, such as growth hormone agents like HGH or Insulin, or SARMs like MK-677 and RAD-140, to support your fitness journey.
So, you’ve pushed your limits in the gym, but now the question arises: How many times a week should you train to achieve your fitness goals? Let’s dive into the science and our recommendations to provide you with a clear answer.
What Does the Science Say?
Studies led by experts in sports and muscle science suggest that training a muscle group two times a week is optimal for muscle hypertrophy. However, there’s room for flexibility. Quick-recovering muscle groups like arms, abs, and calves may benefit from a slightly higher training frequency of 3-4 times a week.
In the past, the conventional wisdom was to obliterate one body part per day, following the body part split approach. This meant working a muscle intensely, allowing it to be sore for the entire week, and then hitting it again with the same intensity the following week. While this approach might have been sustainable with the use of anabolic steroids, it wasn’t ideal for the average lifter.
With advancements in anabolic steroids and a deeper understanding of training frequency science, muscle growth potential has doubled or even tripled. New research has shed light on the fact that muscle protein synthesis peaks at around 24 hours and rapidly declines, nearly returning to baseline at 36 hours. To ensure complete recovery, our BioMed team recommends allowing a full 48 hours (2 days) of rest before targeting the same muscle group again. Hypertrophic training is all about strategic muscle damage, and during that 48-hour window, you can focus on working other body parts.
Some effective training splits that allow you to hit all your muscles twice a week include PPL (push/pull/legs), the Arnold split, Upper Lower, and various well-planned Full Body approaches.
Strength Progression and Recovery
When it comes to strength training and recovery, a longer rest period is advisable. Waiting approximately 48-72 hours before working the same muscle group again is recommended. This extended recovery time accounts for joint, ligament, and central nervous system recovery, which is crucial when lifting heavier loads. It minimizes the risk of injury and ensures that you’re primed for more taxing weights and lifts.
What Does BioMed Recommend?
At BioMed, we’re dedicated to helping you achieve your fitness goals optimally. For muscle protein synthesis, muscle, joint, and central nervous system recovery, we recommend training your muscles 2-3 times per week. Our top choices for training splits that align with this frequency are either a 4-6 days per week Upper/Lower split or a 6 days per week Push/Pull/Legs split.
For more expert training tips and advice, explore our other blogs for insights from BioMed Pharmaceuticals specialists. We’re here to support your journey toward peak performance and muscle growth.
