Weight Training Frequency & How To Avoid Overtraining

Your training frequency and volume is directly dependent on your experience, goals, fitness, age, health and other factors such as training in gym or home, time devoted, commitment. A perfect bodybuilding program should be designed considering all the above factors. If you are having a personal coach or trainer be open to him about these issues and get your program designed accordingly.

On average for beginners, training upto three times a week is a sweet spot for optimum progression. Twice per week also suits a lot of people especially those who can't take frequent breaks from work.. For beginners the advice is that there should be a gap of atleast upto forty-eight hours for the muscles to recover and recuperate. For experienced or advanced level bodybuilders and tainers, training for six days a week is not uncommon. However most advanced level trainers too prefer split systems, training different muscle groups (isolation exercises) on different days. If your fitness schedule seems to exhaust you or you are experiencing problems you should better take some professional help.

The fine balance in muscle building is the balance between muscle and nervous system stimulation, adaptation and the recovery process. It may be too much intensity or volume or too frequent workouts, anything that leads to overtraining can completely destroy your progress.

Here are some signs of overtraining:

• Ongoing fatigue
• Poor performance
• Weight Loss
• Infections
• Hormonal imbalance
• Cessation
• Poor sleeping
• Bone density loss
• Disturbed eating patterns
• Musculoskeletal Injury