To achieve the physique and strength of a bodybuilder, you would think that it would take many hours and a lot of time in the gym.
This is why many beginners believe that you should train multiple times a day and up to 6 days a week to notice any kind of progress. But, is this true? Read on to find out more.
Whether or not you’re a bodybuilder or want to be one, finding out how often bodybuilders train can be very useful when trying to build muscle.
Bodybuilders are known for mastering the art of building large amounts of muscle in a short amount of time.
So, you’re probably thinking you should follow the routine of a bodybuilder to gain muscle. Well, this isn’t exactly true.
Let’s visit that common belief again that bodybuilders workout extremely frequently and for long amounts of time.
If you ask most bodybuilders, you will find that this is indeed true. However, everyone is different and some have different routines.
The majority of professional bodybuilders work out every day of the week and target at least one muscle group every day. On every other day, they would usually perform cardio.
To find out more about a bodybuilder’s workout routine and how long their workouts last, read on.
Today’s blog will be exploring the world of bodybuilding workouts so you can decide whether you want to follow in the footsteps of these arduous exercise routines.
How Often Do Bodybuilders Workout?
Professional bodybuilders usually work out very often and for long periods. On average, a bodybuilder will train their body 7 days a week.
During these workouts, they will focus on at least one muscle group to build muscle mass and strength. This is interspersed with cardio every other day.
How Long Is An Average Workout?
When it comes to the actual workout, this can vary from one bodybuilder to another. Nonetheless, on average, a bodybuilder’s workout will last from 60 minutes up to 4 hours.
As you can imagine, becoming a professional bodybuilder requires time and a whole lot of dedication. Think about hitting the gym every day for 4 hours. Quite a scary thought!
One of the world’s most famous bodybuilders (and film stars) is undoubtedly Arnold Schwarzenegger.
At the peak of his bodybuilding career, he was training 6 days a week, twice a day, with 2 to 3-hour sessions each time.
This does not mean everyone who wants to build muscle and become stronger should hit the gym as often or for as long sets, however.
For most people, such extensive and frequent workouts can actually diminish any results.
In truth, how much you workout and the results you get do not always match up as you would think.
Of course, the more work you put in, the more results you should see. However, this has to be balanced with a sufficient recovery time between workouts.
If you push it too hard in the gym, and too soon, you may not achieve any results. A delicate balance is required.
One study concluded that considerable muscle damage from varied and/or frequent workouts can inhibit strength and muscle gains.
Instead of overdoing it with the workouts or working too hard, it is best to make small, consistent changes in an exercise regime and the volume at which you complete workouts.
More often than not, it takes a certain period of time for a trainer’s body to start seeing any results.
Why You Do Not Need To Workout As Often As A Bodybuilder
Bodybuilders are not your average muscular individual. While you can hit the gym and build muscle, bodybuilders go many steps further.
Meet a bodybuilder and you will immediately notice how colossal they are in size. This is because bodybuilders carry extensively large amounts of muscle.
And, these muscles require long and hard training sessions most days of the week.
The larger a muscle is, the more muscle fibers are inside it. Therefore, it takes a lot longer for these muscle fibers to break down.
This is why the average person, or athletes not looking to bulk up, should not train for the long hours associated with a bodybuilder’s workout.
You should not train as often or for as long as a bodybuilder unless your sole ambition is to become a competitive bodybuilder.
Bodybuilders can train more often than most because they are able to recover more quickly. Take the average weightlifter as an example.
They will train a muscle group around once a week while a bodybuilder will target the same muscle group around 3 to 3 times a week.
One of the main aspects of recovery is the level of testosterone. Many bodybuilders take anabolic steroids in order to work out for longer periods and recover quickly.
Then, there is nutrition. The correct nutrients are needed for optimal muscle recovery.
Many bodybuilders spend hours every day measuring out their meals to precision. Most of us do not have the time to do so.
The reality is that working out like a bodybuilder is not feasible for most people. The human body tends to adapt and improve when performing a limited amount of work.
Therefore, you should give your muscles 2 to 3 days to receiver between each training session.
How Often Should You Work Out?
So, that leaves the question, “how often should I work out?” Well, this can vary for everyone as some of us are able to work out more than others.
But, on the whole, it is dependent on your diet and sleep schedule. If these are in check and healthy, you should aim to work out around 5 to 6 times a week. Each session should last for 45 to 90 minutes.
If you decide to work out this frequently, then you must optimize each workout and split them into exercises that target muscles on different days.
Your split workouts should allow each muscle group you work on to have enough time to recover sufficiently.
FAQs on Bodybuilders' Workouts
Your questions answered.
How important is rest and recovery for bodybuilders?
Rest and recovery are just as important as the actual workout for bodybuilders. Muscle fibers are broken down during workouts, and it is during rest that they repair and grow stronger. Overtraining and not allowing enough time for rest can lead to injury and hinder progress. It is recommended that bodybuilders take at least one day off per week from training, and aim for 7-8 hours of sleep per night to support muscle recovery.
Is it better to work out in the morning or at night for bodybuilders?
There is no one-size-fits-all answer to this question, as the best time to work out depends on each individual's schedule and preference. Some people find that working out in the morning helps them kickstart their day, while others prefer working out at night to relieve stress after a long day. However, it is important to keep in mind that working out too close to bedtime can interfere with sleep, which is important for muscle recovery.
Can stretching help bodybuilders improve their workout routine?
Stretching can be beneficial for bodybuilders as it increases flexibility and range of motion, which can lead to improved performance during weightlifting. Stretching can also help reduce the risk of injury during workouts. However, it is important to note that static stretching, which involves holding a stretch in a fixed position, should be done after a workout, as it can decrease muscle strength if done before.
Bodybuilders work out more often than most athletes. Not only do they work out 6 to 7 days a week but the workout sessions are usually a few hours long and vigorous.
Unless you’re planning on becoming a world-class bodybuilder, you should not attempt the regular workouts of bodybuilders.
Stick to 5 to 6 days a week with 45 to 90-minute sessions for the best results.