Training for Mass Gains: It’s All About Frequency

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Thousands of articles will tell you this and that, but training for mass gains actually depends on a lot of factors like age, body build and more. Chances are, people are expecting to gain a lot doing one trick when it isn’t really for their type. Whether you are training your arms, legs or core, it’s a bit complicated.

One factor is sure, though, whatever your body type is. It’s the frequency.

In this article, we’ve collected a few guidelines and tips regarding how frequent you should train. Let’s start with this one complete information on Body Recomposition:

Training Frequency for Mass Gains

In recent years, bodybuilding/hypertrophy training has divided itself into a number of different ‘camps’ with quite a bit of argument and debate going on over what the optimal training frequency for muscle growth is. Read more…

I personally believe the best you can do is to have a schedule for your split workouts. For instance, train your upper body on Mondays, while lower body on Tuesdays.

On the other hand, an article on Flex says high intensity, infrequent workouts are the key:

Once-a-Week Training for Mass

When Mike Mentzer first came out with his radical book Heavy Duty, people thought he was crazy. Mentzer preached high-intensity exercise once every five to seven days, and every training session shouldn’t last more than 20 minutes in order to achieve maximum muscle stimulation. Mentzer believed many bodybuilders were “overtraining,” so he emphasized brief, high-intensity, and infrequent workouts. Read more…

And lastly, here are some time-tested and expert-approved ways to gain muscle mass:

36 Explosive Ways to Gain Muscle Mass

It’s time to get on the gains train. If you’re feeling flat in the gym and need a good kick in the back end, these 36 tips are tricks are proven winners. Read more…

In conclusion, younger bodybuilders (around 20 to 35 years old) can effectively gain mass even if they only train once every five to seven days, provided that the intensity is sufficient. Training sessions should be around 20 minutes only. Older adults, however, need to train more. But no matter how old you are, another thing to remember is that rest days are important!

Let’s not forget about the diet. You can’t expect yourself to gain muscle for training once a week, while eating unhealthy foods rich in bad carbs, fat and calories. It doesn’t work that way. Diet and training are a pair, so you need to discipline yourself when it comes to these two.

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