Weight Training Gain Size

Weight Training Gain Size

How Often or How Many Days Should I Lift Weights to Gain Size and Stength

Most people get their best muscle gains by training three to four days per week, with three usually being the best. Intense training places a huge demand on the body and you need to allow enough time to recover from that if you ever want to get big and strong. Again, you don’t grow in the gym you grow out of it!!

As we discussed earlier, stress comes in many different forms, and all of them are constantly cutting into your recovery ability. Just because you don’t work a job that includes a ton of manual labor doesn’t mean that your job doesn’t negatively affect your ability to recover from your workouts!! If you have a very high stress job, this has to be accounted for. Maybe you have a ton of stress in your personal life or are just a highly stressed-out person in general. All of this needs to be considered because stress of any kind will make recovering from training that much harder. So, disregard what you have read about your favorite bodybuilder training six days per week. This only works for gifted, steroid abusing lifters!!! This will never work for you! Training too frequently doesn’t allow your body enough time to recover and grow and instead you will end up looking the same along with the accumulation nagging aches and pains. So, again I advocate that you don’t train more than three days per week!!!

To reiterate, the ultimate muscle building system will consist of:

1. One big, compound exercise per body part, per workout.

2. Two to three sets per exercise.

3. Five to eight reps per set.

4. Always lowering the weight under control and lifting it as fast as possible.

5. Resting approx.120 seconds between sets. (or sometimes more on squats or dead-lifts)

6. Workouts that last 45 minutes or less.

7. Three to four workouts per week.

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OLYMPIC WEIGHT LIFTING Interview with Oleg Part 1