How often should I workout to build muscle and lose fat

Posted by: PFB

Q: I just started to lift weights. I am very eager to lose some fat and gain muscle for the summer. How often should I workout?

A: This is a broad question (but it doesn't only apply to females!) which depends on several variables outlined in Table 1 below.

Table 1 - Frequency of Training (© Catanzaro, 2002)

Frequency ....1....... 2....... 5.......7...... 10....... 14 days
Intensity... LOW.................... HIGH
%1RM <60......... 60-80... 80-100...........100-140
Loads... Min....... Submax..Max.............Supramax

On one end of the continuum you have a rehabilitation setting where multiple sessions can be performed daily since the intensity is very low. On the other end, you have eccentric training where up to 10-14 days of recovery is necessary to deal with the supramaximal loads (100-140% 1RM.)

Everyone has their own unique recovery abilities which will influence the placement on the above curve. Recovery is influenced by such factors as nutrition, sleep, stress, and restoration (ie. massage, contrast bathing, ems, etc.) For instance, strength coach Charles Staley developed a Recovery Index to determine whether his athletes should train on that particular day.

Now, since you are a beginner, I would recommend starting on a whole body routine training three times a week (eg. Monday, Wednesday and Friday.) After a year or so of training, you will progress to the intermediate level where you can split your training into upper and lower body days. Train each twice a week for a total of four workouts. Finally, as an advanced trainee after two years of training, you can further split your routine into two body parts a day for three different workouts within a 5-7 day time frame (the higher the intensity, the more recovery you'll require.) Refer to Table 2 below for a sample workout progression.

Table 2 - Sample Workout Progression (© Catanzaro, 2002)

A) Three Days a Week (Whole Body - same workout)
B) Three Days a Week (Whole Body - 2 different workouts)
C) Three Days a Week (Whole Body - 3 different workouts)
D) Three Days a Week (Upper/Lower Workouts)
E) Three Days in Six (Upper/Lower Workouts)
F) Four Days a Week (Upper/Lower Workouts - same workout)
G) Four Days a Week (Upper/Lower Workouts - 2 different workouts)
H) Three Days in Five (Chest/Back, Legs/Abs, Delts/Arms - 3 different workouts)
I) Three Days in Six (Chest/Back, Legs/Abs, Delts/Arms - 3 different workouts)
J) Three Days a Week (Chest/Back, Legs/Abs, Delts/Arms - 3 different workouts)

(note: H-J may be reversed with high intensity training, i.e. eccentrics, to allow for greater recovery - negatives every other workout is one way to accomplish this)

Level .....Workouts Per Week..... Workouts Per Month (per bodypart/exercise)
Beginner ..................3.................. ......12
Intermediate............. 2......................... 8
Advanced..................1 in 5-7 days........ 4-6

How do you determine whether your frequency of training is optimal? Unfortunately, we can't use soreness as an indicator as it is a subjective measure. We must use objective measures in strength training. Therefore, the saying "go heavier or go home" is really the true indicator of whether recovery has occurred. An adaptation rate in strength of 1-2% per workout is necessary (Poliquin, 2002.) In other words, you should be able to perform 1-2% greater loads for the same number of reps each workout or at least 1 more rep at the same load. This will also determine the optimal length of your routine. If this progression does not occur, your training frequency is not optimal (most likely, you'll need to add an extra day of rest.) However, if this rate has occurred over several workouts and begins to cease, then it's time to switch your program. Below I have provided sample programs for different training levels and goals. (Note the difference in training frequency.)

Beginner M-E, HYP Program Full Body, Circuit Training Routine Frequency: 3 Days a Week(i.e. Mon, Wed, Fri)

A1) Db Side Step-Ups
2-3 x 15-20 @ 2110, 60 secs.
A2) Close-Grip Bench Press
2-3 x 12-15 @ 3120, 60 secs.
A3) Db Squat
2-3 x 12-15 @ 3120, 60 secs.
A4) Seated Cable V-Bar Row
2-3 x 12-15 @ 3012, 60 secs.
B1) Bb Split Squat
2-3 x 12-15 @ 3030, 60 secs.
B2) Seated Db Curls
2-3 x 12-15 @ 3030, 60 secs.
B3) Reverse Hypers
2-3 x 15-20 @ 2011, 60 secs.
B4) Supine Two-Legged Lowering
2-3 x 12-15 @ 3120, 60 secs.

Intermediate HYP Program Lower/Upper Body Split Frequency: 4 Days a Week (i.e. Day 1 - Mon & Thurs, Day 2 - Tues & Fri)

Day 1
A1) Back Squat
3-4 x 8-10 @ 4020, 90 secs.
A2) Seated Leg Curls
3-4 x 8-10 @ 4020, 90 secs.
B1) Bulgarian Db Split Squat
3-4 x 10-12 @ 3030, 75 secs.
B2) Standing Good Mornings
3-4 x 10-12 @ 4020, 75 secs.
C1) Pre-Stretch Twisting Crunch
3-4 x 12-15 @ 2020, 60 secs.
C2) Seated Calf Raise
3-4 x 15-20 @ 2020, 60 secs.

Day 2
A1) Chin-Ups
3-4 x 8-10 @ 4020, 90 secs.
A2) Seated Arnold Press
3-4 x 8-10 @ 3030, 90 secs.
B1) Parallel-Bar Dips
3-4 x 8-10 @ 4020, 90 secs.
B2) Seated Zottmann Curls
3-4 x 8-10 @ 4020, 90 secs.
C1) Bent-Over Db Lateral Raise
3-4 x 10-12 @ 2010, no rest
C2) Standing Db Lateral Raise
3-4 x 10-12 @ 2010, 120 secs.

Advanced MxS, HYP Program Intensification Phase
Frequency: 3 Days in 5(i.e. Mon - Day 1, Tues - Day 2, Wed - rest, Thurs - Day 3. Fri - rest, Sat - repeat...)

Day 1
A1) Standing Military Press
6 x 3,2,1,3,2,1 @ 31X0, 120 secs.
A2) Weighted Pull-Ups
6 x 3,2,1,3,2,1 @ 31X0, 120 secs.
B1) Flat Db Press
4 x 4-6 @ 5010, 100 secs.
B2) One-Arm Db Row
4 x 4-6 @ 5010, 100 secs.

Day 2
A) Snatch Podium Deadlift
6 x 3,2,1,3,2,1 @ 31X0, 180 secs.
B1) Front Squat
4 x 4-6 @ 5010, 100 secs.
B2) Lying Leg Curls
4 x 4-6 @ 5010, 100 secs.
C1) Sicilian Crunch
3-4 x 4-6 @ 5010, 100 secs.
C2) Explosive Calf Raises
3-4 x 4-6 @ 50X0, 100 secs.

Day 3
A1) One-Arm Db Preacher Curl
6 x 3,2,1,3,2,1 @ 31X0, 120 secs.
A2) Bb California Press
6 x 3,2,1,3,2,1 @ 31X0, 120 secs.
B1) Standing EZ-Bar Reverse Curl
4 x 4-6 @ 5010, 100 secs.
B2) Decline Db Triceps Extension
4 x 4-6 @ 5010, 100 secs.

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