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  • How Often Should You Train Each Muscle Group?


    If you are like most people that go to the gym, you likely train each muscle group one time a week. However, while you have heard this over and over, it may not be the best approach to building real muscle. If you are still sticking to this old method, here is a more in-depth look at how often you should train each muscle group.

    If you’ve ever worked your legs so hard that you walked like a baby deer the next day or had to pull yourself out of bed, you probably take that as a sign of a good workout. In order to build muscle, it is important to not only create muscle damage but also increase protein synthesis that repairs those muscles to make them bigger and stronger. This is where the real magic happens.

    Immediately after a training session that targets a specific muscle group, protein synthesis in the body will rise for up to 48 hours. After this small window, protein synthesis will drop back down to normal levels and muscle growth will no longer be improved. For this reason, it's important to find a balance in your training sessions so that you don't annihilate your muscles and limit how much soreness you experience.

    Essentially, there is a limit to the amount of growth your muscles can have during these specific protein synthesis periods. If you are only training each muscle group once a week, you likely aren't getting enough stimulation to enhance muscle growth and pack on real muscle. Find a balance that works for you to take advantage of these 48-hour protein synthesis periods, then reattack those muscle groups again later in the week.

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