This is where I get into trouble! Every trainer that you will meet will tell you that beginners should train three times per week on nonconsecutive days. And for the most part that is true. But three times per week assumes some things that is not true for everyone. Just as I said you should lift the heaviest weight possible and still complete the firs set. I will say that you should lift as often as possible and not over train. So how do I know if I’m over training? If you are tired most of the time and you got 8 hours sleep correct amount of protein you are over-training, if your muscle are still sore form w one workout to the next you are at risk of over-training. If you spend more than 1 hour in the gym you are at risk of over-training. If your workout has more than 24 set for small body parts and 12 to 15 for larger one you are at risk of over-training. ( did you get that duration thin in there?)
Since your workout should be about beating your last workout you are continually increasing your intensity, the higher the intensity of your workout the greater chance of over-training. Muscles grow when you rest not when you workout. This is what is know as the recovery of muscles therefore get enough rest. Rest means sleep and it also means time away form the gym.
I often compete with my workout partners to see who can go the longest without missing a workout, but this competition includes the assumption that we have adequate rest, and are able to workout at full speed. When we bet we are saying that we will get enough sleep enough nutrition enough recovery. This competition is not about frequency of workout as much as it is about doing the things that are necessary for muscle growth.
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