More or less? How often to train to look and feel great

Muscle & Fitness, June, 2005 by Cory Everson

As a new bodybuilder, green and brimming with enthusiasm, I found myself at the gym every day, often twice a day, during my first years in the sport. I read everything and talked to everyone I could and took what I learned to the gym more often than I should have. Of course, all's well that ends well--my six years as Ms. Olympia are testament to that. But it took much trial and error before I discovered how--and how often--I needed to train to build the body of a champion.

Over the years, studies have shown that women can--and should--train the same way as men. Resistance training provides women with favorable changes in body composition and bodyweight, due to bodyfat loss and our inability (thanks to hormones) to put on substantial muscle mass. Women have similar physiological responses as men, and we appear to have the same distribution of muscle-fiber types, although our fibers are smaller. Studies also show that women are equally as strong as men in the lower body.

HOW OFTEN?

Determining how often to train shakes down to basically these three variables: training status (beginner, intermediate, advanced), personal fitness goals and available training time. Are you trying to lose a substantial amount of weight, tighten up flabby bodyparts or get in contest shape? Are you training for a marathon or to compete in a sport? Are you a student, employee or mom, or a combination of these? No matter how strong your desire to achieve your goal, you still have to make time to train and commit yourself to putting in the effort and required intensity during those precious moments you're at the gym.

One hard lesson I learned when I was starting out is this: Recovery also factors into the frequency equation. The more intensely you train, the more rest you need between sessions--and typically the fewer times per week you can train.

When your body adapts to the new demands, it's time to mix up your routine. Instead of increasing sets and reps and training longer, change exercises, workout frequency, the weight you use and your rep ratios. Continually altering these variables will ensure progress.

RELATED ARTICLE: Training Frequency Guidelines

* Determine your experience and goals and start there, but feel free to tweak these examples to best suit your personal needs.

EXPERIENCE LEVEL  GENERAL GOALS     WORKOUTS PER   SAMPLE BODYPART
                                    WEEK           SPLITS

Beginner          Reduce bodyfat;   2-3, with 2-3  Total-body workout:
                  boost metabolism  days of rest   Train all bodyparts
                  via lean mass     between each   in one session
                                    session
Intermediate      Increase lean     3-4            Upper and lower body:
or advanced       mass and                         Alternately train
                  definition; play                 your upper and lower
                  a sport                          bodyparts every
                                                   session
Advanced          Increase lean     4-5            Individual muscle-
                  mass; burn                       group training: Train
                  bodyfat; compete                 1-2 bodyparts per
                                                   session, working
                                                   individual muscle
                                                   groups only 1-2 times
                                                   per week

BY CORY EVERSON, SIX-TIME MS. OLYMPIA

Cory Everson is a TV host and spokesperson. For information, visit coryeverson.com