9 Scientifically Proven Ways to Grow Muscle Fast and Lose Fat

On: June 18, 2021
In: Health
By: Abhishek Dey

Now that you know about ‘training volume’; the next crucial factor is how many days you should train your muscles in a week– 3, 5, 6, or 7 days? This is something crucial because when you burn your muscles, you need to equally give them time to recover. Increasing your weekly workout frequency not only helps you with muscle growth but maintains your overall calorie burn and expedites the process of weight loss.

2. Increase Your Training Frequency…BUT?


Some research shows that training frequency is just as important as training volume for building muscle. Frequency simply refers to how often you train a muscle or muscle group in a week, and the more you train a muscle, the more potential it has for growth but avoid overtraining. 

This is an effective strategy but can be a dangerous one if you’re not careful. Increase your frequency slowly if you use this technique to build more muscle — don’t jump from doing leg workouts once per week to four times per week, unless you want to battle it out with DOMS. 

However, the optimal training frequency is to train your muscle for 3 days in a row and then take one rest day. Additionally, you need to take a break of 3-4 days after every 28 days break the ‘muscle plateau‘ phase. A ‘muscle plateau’ occurs when your body muscles adjust to the demands of your workouts. Consider taking a pre-workout for maximum performance.