how often should I train each muscle group?

3 times per week.

benefits

To train the same muscle 3 times a week is a good solution for beginners. The more often we repeat the movement, the faster begins the neuromuscular adaptation. And the sooner this happens, the faster real muscle growth will begin.

drawback
Exercises where many muscles work at once are very stressful for central nervous system and doing them too often can lead to an exhaustion of the nervous system and overtraining. This could also cause an injury.

once a week.

benefits

Training each muscle group once a week is suitable for maintaining the result and not for improving it.

drawback
It will be hard(almost impossible) to progress due to lost of supercompensation.
If, after a previous workout, the next workout does not occur at the time of supercompensation, the body returns to the pre-training level and does not develop.

2 times per week.

benefits

This allows you to create the necessary training volume and maintain high intensity, as well as have time to recover.

drawback
This is the very best training frequency for your body.

Training Frequency

How often should you train each muscle group?

Lose Weight and Build Muscles

Everyone wants to burn fat and build muscle at the same time. Unfortunately it takes a miracle.

How to Eat to Lose Weight

Nutrition for a weight loss plays a huge role. In fact, losing weight is very easy if you know the basic rules.

Pre-Workout Stretching

Do not forget to stretch your muscles before start training: the body needs to be prepared to your fitness session to avoid injuries!

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The tireless athlete: she’s the one training not just for the glory of her fencing career, but also to reach the fitness nirvana. This redoutable Estonian fencer is admired in every sports hall she has been to for her toughness and her body shape. When it comes to her stunning beauty there’s no doubt about her not-so-secret asset: perseverance. #KIRPUFIT is her new goal and we’re glad she’s decided to share her wonderful journey with every woman who’s determined to tackle the daily fitness challenge under the guidance of this professional athlete.

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