It is possible to gain muscle by training only two days a week

It is possible to gain muscle by training only two days a week


Many times due to lack of time we are not able to train more than twice a week and, since we think that this way we will not achieve anything, we decide to stay at home and do nothing.

The reality is that it is a mistake to stop training and exercise because you are not able to do it perfectly, but we are also going to see that it is possible to achieve results despite exercising "only" twice a week.

? Is it possible to improve health and gain muscle by training a few days a week

It is possible to gain muscle by training only two days a week

In this study, the difference between training twice a week or three as long as the same volume was maintained was compared and they realized how the latter, the volume, is more important than the number of days you go to the gym.

The best thing about the experiment is that it was done with both women and men without training, but in case there are doubts, here we have another study with a similar approach and similar results. In this case only with women.

In the end, it seems to be clear that the volume of training we do and also how many times a week we train each muscle is more important than how many times you go to the gym a week. As we see in this other study, despite maintaining the same volume, it is better to train each muscle group twice a week than once alone, therefore we have to solve this with good planning.

What should a twice-a-week workout be like?

It is possible to gain muscle by training only two days a week

In this case I have it clear. We must have a high training volume per day and a frequency of two workouts per muscle group per week, so we simply have one option: full body workouts with small changes.

In full body workouts, as the name suggests, we will work the entire body in each of the workouts and as in this case we will go twice a week we will be making sure to reach a frequency of two workouts per muscle group per week.

We can only correct the volume problem and for this we will simply add more accessory exercises. There is no need for further complication. We continue to base our training on basic exercises such as squats, deadlifts, bench press, military press and rowing and after those exercises we start doing accessory exercises for the shoulder, chest, back, arms or legs, changing every day so as not to always repeat the same ones. .

This article was originally published by Víctor Falcón in April 2018 and has been revised for republication.

Images | iStock
It is possible to gain muscle by training only two days a week It is possible to gain muscle by training only two days a week Reviewed by TalafarPlus on November 09, 2020 Rating: 5

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