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How Often Should You Work Out?

Is There A Perfect Answer?

Posted by PumpSavages - June 6th, 2015

Weight Training

I have been working out for a solid 5 years now, so I know a thing or two about working out. So let’s cover weight training; most experts will say that weight training should not be done every day and then there are bodybuilders who are actually out in the field working out every day and are consistently seeing results. A good rule of thumb is to take ONE full day off a week. Your muscles need 24-48 hours to heal and repair themselves.


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Cardiovascular Exercise

Cardio workouts are just as important as lifting weights; it gets your heart pumping and is great for the cardiovascular system. Cardio is recommended to be done 3 to 5 times a week for 20 to 60 minute sessions. The best time to do any type of cardio is in the morning on an empty stomach; or right after an intense weight training session to optimize fat loss!


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Conclusion

Like everything else in life, it is always good to take a break. After 6-8 weeks of consistent training it is recommended that you take between one to two weeks off from all exercising to let your body heal up and fix any issues that you might not be aware about that could cause an injury down the road. During this time off from the gym make sure you are eating good healthy foods to optimize healing. You will not lose all your "gains" from taking one or two weeks off from the gym, that is a myth! If anything you will come back to the gym after that time off and hit some new personal records! So what are you waiting for, TAKE A BREAK!



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MEMBER COMMENTS
heyhay5212
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Good recommendations for beginners or seasoned athletes!

AnabolicAliens
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Time off is crucial!

crood
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hold on.. can't read the article. i am still busy counting those plates.. :P

NilsFearons
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You have to do what work for you! Your body will soon tell you if you are doing too much lol!

Scott_Herman
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Damn @pumpsavages, don't let Latitude see that photo of you on the leg press!!! haha

Great article bro.  I am proud of you man.

crood  Edit  Delete  Close

@jcgadfly i feel you... all the big guys leave their damn plates on the leg press, until i have it down to an acceptable level for my needs i am already worked up and had a leg and upper body workout carrying all their plates to the holders lol.

Scott_Herman  Edit  Delete  Close

hahaha @jcgadfly, I would pay to watch that!  Cuz I would be witnessing you getting STRONGER!!!

William_Steinset
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It is really cool to see how different some people do it. For instance in the Crossfit industry you see people like Rich Froning or Lauren Fisher who workout MULTIPLE (up to 3-4) times a day every day. And then you see people in the bodybuilding industry like Kai Greene who says he does cardio in the morning and weights in the night which can easily add up to 3 hours ++ of training a day. Obviously it also depends on your goal when it comes to how much but then again I think there is a certain capacity each individual has. And this might also have to do with genetic potential.

charonjr  Edit  Delete  Close

Thanks, Pump! You guys help me out more than you can know!

charonjr  Edit  Delete  Close

I think, that for me, I will keep on keeping on. Doing IF weakens me enough, as it is! Also, with such a poor diet, my recovery is hard pressed, also.

JoeHurricane
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Nice article @pumpsavages! It's super important to know your own body, and know that taking a rest can help, not necessarilly hinder your gains.

crood
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We see it everyday again. Also with new Members or people that are new to working out and of course very excited. In all that excitement it often seems like a red flag to them to have rest days or take a week off, as they fear they might loose those small gains they had worked so hard for. It's really important for them to realize that in-rest-we-grow (and not while working out). So just as important as sleep is also times off and rest days. To heal, to grow, and to calm your CNS (Central Nervous System) - the latter most completely forget or don't even know exist lol =) So i hope this article will be a good reminder for them. 

Scott_Herman  Edit  Delete  Close

yeah That is true. most beginners don't want to miss a day at all.  Nicely done @crood!

Fox84
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awesome article

jmboiardi
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As someone who has been training for 31 years, I can say the toughest thing for bodybuilders to learn - whether they are natural or whether they are chemically assisted - is to listen to your body.  Your body is excellent at telling you what it needs, what is working, and when you are doing too much and it needs time off.  People forget that it is not just the muscles that need 24-48 hours off but also your nervous sytem, cardiovascular system, endocrine system, digestive system, and skeletal system.  Weightlifting stresses all body systems and they don't all recover at the same time - especially when you get to be my age.   The best advice I give people is train each muscle at least twice a week, eat a nutritious diet 100% of the time, and get plenty of rest.  If you have days where you are just "off" in some way, shape, or form, either train real light or skip the session altogether.   Over time you will get to learn your body's signals - subtle or otherwise - and when you tune into them you make the most progress :-)

Scott_Herman  Edit  Delete  Close

I agree @jmboiardi, when I came back from Paris after not lifting for a week I was unstoppable!  Learning your body is key!

PumpSavages  Edit  Delete  Close

I agree 100% brotha! Thanks for taking the time to post this! Check out my latest post & video I think you will enjoy it! http://davelotitofitness.com/2015/06/07/deficit-deadlifts-until-failure/