The long answer requires you to read on, as there are variables you will need to adjust in order to optimize your recovery and ability to train effectively at a given frequency. She’s seen amazing results training the Glutes a whopping 6 times per week! How often should you train the glutes for maximum results? The short answer is 2-6 times per week. Bret’s client Erin is a perfect example of this. Still, modern progressive lifters argue that training a muscle multiple times per week gives better results. A recent meta-analysis concluded that working a muscle group twice per week was superior for hypertrophy compared to once per week ( Schoenfeld et al., 2016). Most elite bodybuilders swear by training a muscle only once a week ( Hackett et al., 2013). The best training frequency for muscle growth is a controversial topic.
#Optimal rest time for hypertrophy how to#
Glute exercise type dictates how often you should train the glutes, and how to design your training program.
Based on these aspects, the following Glute exercise types can be identified: Stretchers, Activators, and Pumpers.ĥ. Exercises have 4 aspects to them that influence recovery/adaptation time: (1) muscle activity, (2) range of motion, (3) emphasis on eccentrics, and (4) muscle length at peak tension. Which in turn determines the best time to work them again.Ĥ. Exercise type, one of these factors, influences the time it takes for the Glute SRA process to be completed. How many days exactly depends on multiple factors.ģ. According to science, muscle protein synthesis stays elevated for up to 4 days ( Damas et al., 2016 Miller et al., 2005). Muscle protein synthesis increases during Recovery and Adaptation. Muscle SRA (Stimulus, Recovery and Adaptation) is the primary underlying principle that dictates how often you should train the Glutes to grow them as fast as humanly possible.Ģ.
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