Building muscles has been a great choice of everyone now. If you are one of those who is concerned about building muscles by working out, and are not able to spend most of the days working out in a week then you definitely need to go through this article. “Can you build muscles working out twice in a week?” If this is what you are wondering about, then do read below.
Can You Build Muscles Working Out Twice In A Week?
Well! The straight answer to this is;” Yes! You can definitely build muscles and your strength by consistently working out twice every week.” However, your training sessions must be structured well and well executed.
We would say that any workout plan that trains directly each of your muscle group, at least once or twice every week with sufficient intensity and volume and allows for any progressive overload; will surely produce consistent muscle gains as long as you remain stick with the plan. You need to note that you do not have to spend hours in your gym for an effective workout, all you need is around 60 to 75 minutes of dedication while working out in the gym from start to the end including the warm-up session.
According to a study, it was found that those participants training a muscle group twice in a week made around 70% of the strength gains as compared to the participants training thrice in a week.(1) In one more study it was found that training twice in a week resulted in around 80% of isometric strength gains that was achieved by those individuals that trained thrice in a week.(2)
If lifting weights or strength training is what you workout with then twice in a week is perfect to build muscles. So, yes, you can gain muscles and strength by doing these strength training workouts twice in a week. It would help your muscle become stronger, improve your body balance, and also preserve your fast-twitch muscle fibers; thus allowing your muscles for contracting at a faster rate.
We would again say that going for strength training workout twice in a week is great to improve all sorts of athletic performance. For an average person, this would be enough to stimulate muscle growth, improve endurance, and increase the cardiovascular strength.
Now, what most could be the benefit of working out twice in a week is that your muscles get enough time to recover and build when they get rest in other days of the week.
Best Workouts To Do Two Days In A Week To Build Muscles:
You need to dedicate yourself completely for two days in a week so as to build muscles. And in these two days you have to work out on your full body. We would also mention that you actually do not require including a huge variety of different types of exercises in your workout plan.
Instead, you need to stick to the basics and also center your workouts around some big compound exercises that would train your largest muscle groups and would focus on making gains on your strength consistently. Some of the core movement patterns that you will want to perform during those two dedicated days of workout in the week include squat, hip hinge, horizontal press, horizontal pull, vertical press, and vertical pull. You need to split these exercises in to two groups and perform one group of the exercises in one day and the group of exercises in the second day of the workout in a week.
Say for instance, you can perform squat, horizontal press and horizontal pull in one day of the workout and perform hip hinge, vertical press and the vertical pull in the other day of your workout in a week. This could work actually great in building muscles if you do them quite dedicatedly.