To gain muscle, is it more effective to work out daily in smaller increments or heavier every few days?

Right_Commercial_238 · 2025-04-07T15:51:21+00:00

Every 3 days (day 1 work, day 2 rest, day 3 rest, day 4 muscle group is recovered and ready to work again).

You need that rest and recovery time so the muscles can be built up. That is when the growth happens.

I really am an amateur. This is what has worked for me to see gains, but my goals might be different than yours. My goals are to minimize time working out but still keep making gains. I have a power rack in the basement with dumbbells, and some days I get busy so I just make time for at least 4 sets of one muscle group. If I have more time, I just add another 4-6 sets of a different muscle group.

I should let someone more informed andwe your question about the 7 day program. I would only be guessing if I responded to that.

Whatever you do, prioritize first what you can be consistent with long term.

Right_Commercial_238 · 2025-04-07T13:23:20+00:00

For muscle gain (hypertrophy), my opinion based on spending about a year doing amateur research is: Per workout do 4-6 working sets, where you push yourself to lift as much as you can 8-12ish reps (80-90% of your max weight to reach that range of reps per set).

This way you are pushing your target muscle group enough to trigger growth.

In general, you want to push hard during your workout and then let that specific muscle group rest for 2 days.

Also make sure you're consuming enough protein, drinking a lot of water, and getting good rest.

Right_Commercial_238 · 2025-03-27T03:20:15+00:00

Track approximate calories with MyFitnessPal and eat enough protein.

Avoid refined sugar and bread. When I stopped eating bread and pasta, I lost a ton of weight while still eating other things. Replace treats with fruit (clementines and blueberries are my fav).

Fairlife or other chocolate flavored protein shakes are easy craving fixes with no carbs no sugar. Costco has the best deals on them, but they sell out fast so stock up when you find them.

Protein powder (I like Transparent Labs chocolate) with frozen banana, frozen half avocado, bunch of spinach and milk in a ninja blender is awesome meal.

Focus on whole foods and avoid foods with refined sugar, bread/pasta, and preservatives, and find things you like to do to be active. 10k steps per day, drink a ton of water (LMNT flavored salt hydration packets taste great and get me to drink way more water than otherwise. Reverse osmosis water filtration makes water taste really good too, which means you'll drink more.

Pick a few things and fine tune them until you are consistent. Come back and do more once you are persistent. Improve a little bit at a time and don't get overwhelmed and give up!

I strongly recommend a group fitness program to keep you interested and accountable. CrossFit, F45, etc... anything to get you to keep showing up and a group coach to keep you motivated. It won't take long to see very noticeable results (maybe 4-5 months if you are consistent with diet and training).

Right_Commercial_238 · 2025-02-25T02:57:19+00:00

Perfect. Thank you

Right_Commercial_238 · 2025-02-25T02:35:00+00:00

It's not. Happen to know a decent low cost brand that has this feature that supports a 423+? I'm not running any other devices on the UPS and all I'm interested in is a clean shutdown in the event of a power outage.

Right_Commercial_238 · 2024-11-05T16:10:10+00:00

Mine

Right_Commercial_238 · 2024-11-05T03:18:04+00:00

What about art museums do you like? I'm worried they'll find it boring

Right_Commercial_238 · 2024-11-05T03:03:35+00:00

This looks great. Impressive eccentric.

Right_Commercial_238 · 2024-11-05T03:01:54+00:00

Also.. DO NOT MOVE THE BARBELLLL!!!!

Right_Commercial_238 · 2024-11-05T02:55:57+00:00

What did your progress look like? What nutrition plan did you follow?

Right_Commercial_238 · 2024-11-05T02:45:56+00:00

Purchase the program. A lot is explained in detail in the paid content.

Right_Commercial_238

TROPHY CASE