The Surprising Truth About Training Twice a Week for Muscle Growth
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Chapter 1: My Journey with Low Volume, High Intensity Training
Is it truly sufficient for muscle development to work out just twice a week? In most situations, investing more time and effort typically yields better results.
Initially, I adhered to the belief that this principle would help me achieve my goal of attaining a Spartan-like physique. To fulfill this aspiration, I knew I had to build significant muscle mass. Consequently, I dedicated 2 to 3 hours daily at the gym, pushing my muscles to their limits (I sometimes miss those days when I had plenty of time to spare).
At first, I noticed my muscles growing and felt increasingly pumped, reinforcing my belief that more effort equated to better results. However, this momentum didn’t last long. After a few months, fatigue set in, despite adequate rest, and I often woke up with intense muscle soreness.
I convinced myself that this discomfort was part of the process to achieve my fitness goals. "If this is the path to my dream physique, I can endure it!" I told myself, even though I knew my body was signaling for rest. Yet, I was determined to break through this plateau, so I increased both the volume and intensity of my workouts.
The outcome? I felt even more drained, and my muscles seemed to shrink. "What’s wrong with me? I’m putting in the maximum effort and time, but why are the results diminishing?" I was perplexed.
Then came a pivotal moment in my academic journey. I relocated near the university and took a part-time job at a restaurant to manage my living expenses. Balancing my studies, work, and a high training frequency became challenging. This prompted me to reduce my gym visits to four times a week, even though I feared losing my progress.
As I adjusted, I pushed myself harder during each session to maintain my size. Surprisingly, after a few weeks, I started feeling revitalized and stronger, and my physique appeared larger! It dawned on me: my body required sufficient recovery time. While I understood that muscle growth occurs outside the gym, I had underestimated the duration needed for recovery.
Despite my newfound knowledge, I initially thought that four days of training was the bare minimum. However, another experience shifted my perspective. After completing my eight semesters at university, I planned a trip abroad. Financial constraints forced me to take a short-term construction job, which involved waking up at 5:30 AM and commuting for nearly two hours.
Fearing I would lose muscle mass due to a lack of training, I was fortunate enough to squeeze in two or three gym sessions each week. Although it didn’t seem ideal for progress, I applied the same strategy I had during my third year: pushing myself even harder. Much to my astonishment, I continued to make gains even with just two workouts a week!
This newfound freedom was exhilarating—I no longer had to spend countless hours at the gym to achieve a fit physique. I could allocate time to other pursuits and experiences outside of fitness. This realization allowed me to cultivate a more flexible lifestyle; I could travel without the anxiety of skipping workouts, and when life became hectic, I found that even one session could suffice.
So, to answer my original question: Is training only twice a week sufficient for muscle growth? The answer is a resounding yes! Two workouts per week worked wonders for me, and I believe it can do the same for you.
Takeaway
When aiming to build an impressive physique, the intensity with which you push yourself during each set is paramount. Providing your body with the right stimulus for growth is crucial. Once you’ve achieved that, the only task left is to allow your body ample time to respond.
If you train hard, without cutting corners or compromising, your body may require more time for recovery than you anticipate. Therefore, don’t fear skipping the gym occasionally. Focus on maximizing your efforts during your workouts and relish your life beyond the gym!
This has been my experience demonstrating that low volume, high intensity training can often outperform higher volume approaches. In my next discussion, I’ll share how I structured my training program to maintain fitness and ensure consistent progress with just two sessions each week. See you in the next installment!
Chapter 2: Can You Build Muscle with Only 2 Workouts Per Week?
This video explores whether it's possible to achieve muscle growth with only two workouts per week, providing insights into effective training strategies.
Chapter 3: How Many Days a Week Should You Work Out?
In this video, experts discuss the optimal number of workout days per week for faster gains and optimal results in your fitness journey.