How often do you really need to train?
If you've ever asked the question:
"How often do I need to train in the gym?" or "How many sets and reps do I need to do to get results?"
Then firstly, you're asking some great questions...
Secondly, what you're asking about, are two different training concepts known as...
Frequency - which refers to the number of training sessions conducted over a specific period of time, usually expressed on a weekly basis.
and
Volume - refers to the total amount of 'work' you are doing in the gym. However, just to confuse you, there are a few different types of volume; set volume, weekly volume, load volume, and rep volume ... these are important factors for a trainer to consider when it comes to creating effective programs, but thankfully for those of you doing Jacks programmes, the volume is calculated for you.
So, to come back to those original questions, what is really being asked is:
"What is the optimal level or training frequency and volume to get results?"
The answer (according to the research) may surprise you.
When it comes to muscle growth (aka. Hypertrophy, which is also one part of how we get that 'defined' look), a 2019 study found that the number of times you train per week doesn't really matter for muscle growth as long as the total amount of exercise remains the same. So, whether you choose to spread your workouts throughout the week or do them all in a few days, you can expect similar muscle growth.
Basically, it's not about trying to workout every damn day - it's more about how much you're doing within those sessions and the volume that equates to over the week that counts.
Okay, but how about for fat loss? Stay tuned for next week's email, where I will break down the most important training variables to maximise fat loss.
If you have never considered this stuff before and feel like you've hit a plateau with your results, I would highly recommend joining the In-situ Team. Our clients have seen incredible results from personalised programming. Click the button below!
Reference:
Schoenfeld, B. J., Grgic, J., & Krieger, J. (2019). How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. Journal of Sports Sciences, 37(11), 1286–1295. https://doi.org/10.1080/02640414.2018.1555906
