Here are some of the answer I have found:
- Three days per week, full body workout
- 4 days per week, split body
- 4 days per week, full body
- 5 days per week, full/split body
- 6 days per week, split body
- and so on...
Yes and no.
Training frequency is dependent on a few things.
1) What are your goals when you train? Olympic Weighlifting? Powerlifting? Strongman? General fitness?
Bulgarian Olympic weightlifters has been known to train six days a week, and taking the seventh day off. Some of their programs includes two squat sessions per day.
Powerlifter on the other hand trains 3/4 days per week. Squat, Bench, Deadlift, and maybe another day of light bench.
2) Your recovery rate after training. I know some people have tremendously fast recovery rate. They can go all out in training and after only one night of sleep, they feel fine. I for myself, has poor recovery rate and requires at least a day off from training before I begin another session.
3) What do you do during your off days? Do you do active recovery or typically sit around the house. Do you go to a massage therapist? RICE, heat, sauna, hot shower treatments?
4) Nutrition. Good nutrition allows the body to easily replenishes depleted resources.
Creatine, amount of proteins, carbs, fats, amino acids and even steroids can have an effect on how fast you recover.
5) How much sleep do you get per night? Eight hours is an ideal number to shoot for.
So how do you determine if you are ready for another day of training. When you wake up in the morning, take your rest pulse. If it is above normal, you are due for another day of rest/recovery. Also, you have to listen to your body. Is there deep muscle pain? Is your motivation starting to slip? Look for signs that can lead to over training.
I am currently on a powerlifting routines, and I train for 4 days. Squat, Bench, Deadlift, Light bench and 3 days of rest (sitting around, eating, sleeping). 4 days seems to be gold for me, at least for now.
