Workout Frequency

  • NerdLifter

    Posts: 1510

    Nov 18, 2010 12:07 AM GMT
    I've recently decreased my lifting sessions from 5x to 2-4x times per week. The change in frequency really has me bothered as I'm habitually used to going more often and my internal clock keeps saying: you are wasting a gym day! Plus gym serves for me as a stress release; some place where I don't have to think about engineering and just placidly lift weights, something simple.

    I guess I'm looking for some reassurance that the change to 2-4 lifting sessions per week is a better idea; you may or may not already know that I reached a plateau of 155 lbs long ago, ~1 year ago. So I've been switching things up. I'm 6' tall and have a really hard time putting on weight. Giving my body extra rest + lately been redoubling efforts on the food department: I try to eat a solid meal at least once an hour.

    With that in mind, does 2-4 sound like a fair amount to you guys?
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    Nov 22, 2010 10:37 AM GMT
    If you can maintain your routine by compressing it into less days, I think it's fine, but why the big variation between 2 to 4 days? 4 days should be appropriate, but I don't know the details of your routine enough to provide anything useful.
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    Nov 22, 2010 5:42 PM GMT
    The intensity of the workouts is more important than the frequency.
    One day with an intense full-body workout that leaves your entire body sore for a week does more good than 6 day split with very little intensity.
  • justinlee86

    Posts: 501

    Nov 22, 2010 5:46 PM GMT
    They do say that you need to work out a minimum of 3 days. But if you are the rare breed that is fine with 2 then you are golden.

    I personally work out 4-5, I like to listen to my body. So keep up the work!!!
  • Regina_Guy

    Posts: 406

    Nov 22, 2010 5:49 PM GMT
    As you can tell, I'm hardly the expert on his subject, but your body needs time to recover. From everything I've read, you need need to let your muscles recover at least a couple of days so they can rebuild. I only work each muscle group out once a week (abs twice a week). So I think it's probably a good idea to cut down on your weight training days.

  • DanOmatic

    Posts: 1155

    Nov 22, 2010 6:12 PM GMT
    I know it's counter-intuitive, but most times less is more. I find that I get better results when my training routine includes sufficient recovery. Particularly as you age, you'll have to find ways to train smarter, rather than more or harder. On your off days, focus on yoga or stretching exercises, or go for a swim. Recovery days don't mean that you sit on the sofa eating bonbons.
  • Moishendlishu...

    Posts: 435

    Nov 29, 2010 2:16 AM GMT
    I think what the OP is asking and I also want to know, is cutting down on the frequency of workouts more beneficial when trying to gain weight? For example, if you workout 4-5 days a week and burn anywhere from 600-1000 calories per workout, that is how many calories more you have to eat that day + the extra calories you need to start gaining weight.

    I'm running into the same problem, I lift like crazy and love it, but am not seeing mass gains and in some ways am losing weight. Trying to figure out the best way to gain the mass and wondering if lowering the frequency...not the intensity of the workouts is the missing x-factor