When it comes to the right training schedule and rotation, a common question is how often you should train each individual muscle group. There are many different answers depending on who you ask for advice. Getting a clear answer that is consistent is not easy. Each individual may benefit the most from a certain program or training schedule, and this is not the same in every case. Your nutritional and physical fitness requirements may not be the same as anyone else, and the frequency that works best for you may not give the same results for another bodybuilder or weightlifter.

Targeting a muscle group means that you are priming for optimal growth by tearing down the muscle fibers that exist. Each session will normally tear many fibers, and when these are repaired during the rest and recovery period, they will gain in size and strength as a result. If you end up training so hard that these fibers can not make the essential repairs then you will not get the best possible muscle growth and you could end up injured as well. Targeting a muscle group too often can have the opposite effect of what you want and your muscle tissues could become smaller and weaker instead.

Rest and Nutrition are Crucial for Efficient Muscle Growth and Recovery

Training your muscle groups requires a sufficient time to rest in between training sessions. If you try to rush this, the results that you get will not be optimal, and you may not gain as quickly as you hope. When a muscle group is targeted, the goal is to tear the fibers so that repair is needed. The only time that this repair is performed by your body is during the resting phase in between training sessions. If you do not allow enough time for the rest and recovery phase then you will not get the muscle growth and size that you are aiming for. For maximum repair, your nutritional needs must be met, and this is one of the most important aspects. If you workout each day then the post-workout meal or snack that is used can be a big factor. For proper muscle fiber repair and growth, you will need adequate amounts of protein and specific amino acids. If your dietary intake does not meet the nutritional needs that your muscles have then you can workout 24/7 and you will not see big improvements.

Overtraining Can Harm Muscles and Increase Injuries

Many fitness experts and professional bodybuilders recommend working out each muscle group twice each week. This allows 24-48 hours for full recovery and repair, which is normally sufficient in most cases. The muscle group targeted also plays a part in how long you need to recover. Larger groups of muscles may require more time for a full recovery and complete repair than smaller groups will, and this factor needs to be added in to the equation. Overtraining can occur when you try to speed up the process by increasing the workout intensity and frequency. If you do not give the targeted group enough time to get back in the best shape possible before you work it out again then this can hurt the tissues and increase the possibility that you will end up injured. An injury can slow down your efforts and sideline you from training if you are not careful. Overtraining for one person may be a twice a day schedule while for another it could be targeting a specific group of muscles more than twice a week.

Maximize Growth and Strength by Working Out Each Muscle Group Twice a Week

When you workout each muscle group twice a week, you will see a number of benefits. Make sure that you schedule the sessions far enough apart to allow the fibers and tissues to repair completely before you focus on them again. If you exceed this frequency then you could lose strength, and your muscle tissues may shrink down instead of growing and expanding. When you allow a few days in between training then the entire group of muscles has time to recover and the chance of torn fibers and injury is lowered. How do you know if you are giving each muscle group sufficient time to recover? If you want to bulk up and gain mass then you may be tempted to push forward even if this may not be the best decision. If you exceed the twice a week guideline then you may start to develop symptoms of overtraining and you may end up working harder for fewer gains. Constant muscle fatigue can set in and your workouts will become less efficient and harder to complete. This will set you back in your goals and should be avoided at all costs.

Train Smarter Instead of Harder!

When you fully understand the process that is used by your body to increase muscle growth, stamina, and strength then you can train smarter instead of harder. If you focus on a muscle group more than twice a week then you may be overdoing it and sabotaging your fitness efforts at the same time. Many routines and exercises engage several groups of muscles that may not be targeted. If you target your abs twice a week and then target other groups on additional days then your abs could be overworked. When you are targeting your chest, the abdominal muscles will also get worked out to a lesser degree. Focusing on your biceps may also workout your pectorals. If you make each muscle group the focus twice a week then this should give you the best possible gains in most cases. Why spend more time than necessary to get the size and mass that you want? If you train smarter then you can make each session in the gym more effective. Find out what works best for you, and then use it. Each individual may find that some programs do not give enough gains while others may not provide enough time for complete repair and a full recovery. Evaluate each method and then decide which one will work with your schedule, goals, and current physical condition.

Source

http://www.intense-workout.com/workout_frequency.html

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