How Many Routines Per Week For Bodybuilding?

Deciding how many routines you want to include each week in your bodybuilding program usually depends on various factors, including strength-training goals, athletic or sports objectives and long-term fitness plans. The chosen strength-training method also factors in when setting up a weekly bodybuilding schedule. Furthermore, bodybuilding routines can differ weekly and throughout the year, depending on what you’re training for and whether you’re trying to keep from overtraining or hitting a training plateau.

Goals

While strength training is a primary part of any complete fitness program, certain types of athletic or sport activities may require specific kinds of muscle training. For example, a football player might choose bodybuilding routines that help him build more muscle mass during football season but then switch to more of a basic daily bodybuilding routine during the rest of the year, according to the HealthRuns website. If you’re working toward building muscle for bodybuilding competitions, you’ll train differently from other athletes. Some bodybuilders prefer to work specific muscle groups on designated days of the week, according to bodybuilder Phano Paul Som for Bodybuilding.com.

Methods

Although you can start building muscle using your own body weight for exercises such as pushups or squats, for building muscle mass, you need to gradually add more weight. Weight equipment varies, but each type can effectively help build muscle. You can strength train efficiently using free weights, such as dumbbells, barbells or kettlebells, most days of the week. A free-weight system allows you to perform compound weightlifting exercises that work out different areas of your body at once, according to “Muscle and Fitness” magazine. Machine weights, such as those found in a gym or other recreational facilities, can also help you build muscle mass but are usually designed to work one muscle or muscle group at a time, according to Sports Fitness Advisor. Opting for a free-weight system for bodybuilding might be more efficient, especially if your bodybuilding training includes a daily full body routine.

Frequency

You can set up your weekly bodybuilding program according to your own fitness goals, time schedule and personal preferences, and still build muscle mass. Even professional bodybuilders train differently depending on such factors. Because bodybuilders have different body shapes and different muscle-building strengths and weaknesses, they each have certain areas of the body they want to work more than others, according to Ultimate Bodybuilding Competition Guide. Some opt for a split routine so that they can work different body parts on different days of the week, and others opt for a full-body routine, which means working out the entire body each workout day, according to Bodybuilding.com. For instance, you can do a split routine by working on your hamstrings and quadriceps on day one, chest and shoulders on day two, back on day three and arms on day four. Rest and recover on day five and repeat the bodybuilding routine cycle on day six, recommends Som. For full-body routines, perform compound exercises using dumbbells that work out more than one area of the body at once, such as a squat/curl/press combined with bent-over row/kickback, every other day, according to “Muscle and Fitness” magazine.

Rest and Recovery

However you decide to set up your bodybuilding schedule, it’s important to take at least one recovery day. You can still do aerobic exercise on recovery days, but allowing your muscles to recover helps build them, according to Som. One day of the week, stay out of the gym entirely and spend time on rest and relaxation, recommends Som. While it’s important to stay consistent with bodybuilding training, it’s more important to listen to your body, according to Som.

Variety

Switching up your bodybuilding routine throughout the year can help you avoid hitting training plateaus and steer clear of muscle injuries, according to Bodybuilding.com. Furthermore, you’ll keep your weekly bodybuilding routines more interesting and challenging if you rotate some movements each week.