Lifting Heavy Weights Twice a Week Is Enough to Build Muscle


When it comes to working your muscles, how much you lift is more important than how often you do it, a slew of new research has found. 

In one study, when three groups of men hit the weights two, three, or four times a week, the differences in strength gains were minor. Says study author Pablo B. Costa, Ph.D., “Training twice a week can be enough for strength gains because it allows for better recovery. Higher frequency may blunt some of the effects of training.”

Two other studies showed similar results. 

Meaning: As long as you’re putting your muscles through the work necessary to make them grow, how long or how often doesn’t seem to matter. Focus on increasing the volume—the sets, reps, or amount of weight you lift—not the frequency, and you’ll get gains.

When Should I Change My Workouts? >>>