how many days/week to workout?

renuol
renuol Posts: 10 Member
edited November 2024 in Fitness and Exercise
I've been working out 6 days a week, and my body would get so sore it's unbearable. I also feel restless and having sleep problem. I've decided to cut back and working out every other day, but I'm affraid it will mess up with my progress :/ weight loss isn't goal, I want to build muscle.. what do guys recommend I do?

Replies

  • IsaackGMOON
    IsaackGMOON Posts: 3,358 Member
    Depends on what program you're following... for example, following PHUL means you will be in the gym 4 days a week, ICF 5x5 wants you in there 3 times a week.

    What program are you following.. and just out of curiosity, what are your macros at?
  • kathrynjean_
    kathrynjean_ Posts: 428 Member
    edited September 2015
    If you want to build muscle, you need to be eating at a caloric surplus and should be doing a progressive lifting program. I recommend StrongLifts 5x5 which is 3 times a week. The New Rules of Lifting for Women is another one that comes highly recommended, although I personally haven't tried it.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    i would suggest that if you're not already, start working with an actual program.

    what exactly are you doing for these six days...you shouldn't be working the same muscles/groups of muscles on consecutive days...also, rest is important and that's actually where the magic happens. recovery is where you actually build muscle...if you're not resting, you're slowing your progress.

    most splits are 4 or 5 days per week...6 days per week is a lot of volume even for an advanced lifter. like i said before, you need rest...that's where you actually benefit from your workout. a proper program will incorporate rest and will also balance out your work...if you're just willy nilly doing whatever in the gym, that's really not optimal and it is likely you are missing on things.
  • renuol
    renuol Posts: 10 Member
    I do mostly strength training circuit exercises. Like.. kayla itsines program or emily skye, and on liss days I do hiit or lift weights at the gym. I skip liss all together because I feel like it's a waste of time. I don't keep track of my macros or calories, I just eat when I'm hungry.
  • IsaackGMOON
    IsaackGMOON Posts: 3,358 Member
    renuol wrote: »
    I do mostly strength training circuit exercises. Like.. kayla itsines program or emily skye, and on liss days I do hiit or lift weights at the gym. I skip liss all together because I feel like it's a waste of time. I don't keep track of my macros or calories, I just eat when I'm hungry.

    smh...

    if you're dead set on building muscle, you should be tracking your macros and eating in a caloric surplus.
  • arditarose
    arditarose Posts: 15,573 Member
    Pick a heavy weight lifting program, like Isaack said-some are 3,4,5 days per week. Eat at a surplus if you want to build muscle. In my opinion if you've been doing what you're doing 6 days per week and not tracking macros or calories, you've been wasting time.
  • renuol
    renuol Posts: 10 Member
    Well, that's where I also need help with. I have no idea how much macros I should be eating. I feel like I'm eating enough and I do eat healthy.
  • arditarose
    arditarose Posts: 15,573 Member
    renuol wrote: »
    Well, that's where I also need help with. I have no idea how much macros I should be eating. I feel like I'm eating enough and I do eat healthy.

    Find your TDEE, eat above that. Perhaps starting with 250 calories above and adding if you are not gaining appropriately.

    .8-.85 grams protein per lb/body weight
    .3-.4 grams of fat
    Rest in carbs.

    Some others have some better percentages for bulking, but that is personally what I would do.

    Also, I'm sorry-I really don't know what all that kayla stuff is. Is it a progressive heavy lifting program? Why not try a real, tried and true traditional lifting program? SL 5x5 (or even better ICF for added hypertrophy), New Rules of Lifting for Women, Strong Curves, even All Pros.
  • michellemybelll
    michellemybelll Posts: 2,228 Member
    every day. But, I'm a runner, not a lifter.
  • renuol
    renuol Posts: 10 Member
    Thanks for your help.
  • BalletAndBarbells
    BalletAndBarbells Posts: 334 Member
    Itsines is not a lifting program but a cardio and strength circuit type workout. It will help you improve fitness but you are unlikely to see much progress in building muscle - for that you will need a proper heavy lifting program like those suggested by others above. You will also need to keep a check on your intake - you need enough protein and correct calorie intake (surplus over your tdee).
  • AleksMatic
    AleksMatic Posts: 6 Member
    renuol wrote: »
    Well, that's where I also need help with. I have no idea how much macros I should be eating. I feel like I'm eating enough and I do eat healthy.

    To track your macros just go to this website
    iifym.com


    Also you're going the right way about it when you were working out 6 times a week you didn't give your body any rest. By working out 3 times you're letting you muscles recover which means they slowly building up.. So you're on the right path
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