Fitness Minutes: (17,391)
2,116 6/19/13 12:04 P
I have a 55 minute Ripped! video that recommends 3 times per week for optimal results.
Fitness Minutes: (83,883)
3,412 6/18/13 12:56 P
I would shoot for at least 3 days as you need to get 3 workouts for every major set of muscle groups. I do try to work all the muscle groups every time I strength train but I train every day and that's and individual choice.
Fitness Minutes: (57,530)
724 6/18/13 12:50 P
I prefer cardio to strength training, so for me, doing a full body strength training 2 to 3x/week (~30 minutes each) works for me. I don't see myself splitting up the strength training by body parts (shoulders, chest, legs, etc) or region of body (upper, lower, core).
After reading the other responses, I think the take home message here is to find what works for you.
It depends on if you are doing "splits" or not. When I was doing Olympic lifting, which involved multiple muscle groups, I'd work out 2-3 times per week. Right now, I'm on a program where I strength train 5 days a week--Sunday=Arms+Cardio; Monday=Chest; Tuesday=Back+Cardio; Wednesday=Cardio Only; Thursday=Shoulders+Cardio; Friday=REST DAY ; Saturday=Legs (urgh).
How often you strength train depends on your goals. To increase strength I'd go towards the high end - like the other posts mentioned about 3 times a week. Once you've reached your strength goals, to maintain you only need to go 1-2 times a week. Allow 48 hours of rest as they mentioned.
I've also noticed I'm the most sore the day after I lift, so this is where it's good to allow the 48 hours rest. I.E. I can't do squats on Monday and expect to run on Tuesday! : /
2-3 times weekly per muscle group, so if you do full body each session, you should aim for 2-3 times per week. If you do upper body or lower body only each session then you can aim for 4-6 sessions per week.
Strength training works by creating microscopic tears within your muscle fibers, which then grow back stronger. Which is why most experts recommend resting 48-72 hours between ST sessions. Realistically, this implies 2-3 ST sessions per week.
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