Muscle Man

How many days a week should i workout to build muscle?

To be honest, building muscle doesn’t count days or time you workout. Muscle is built with proper workout and proper diet you eat. Your daily diet plays vital role in muscle building. It takes several weeks or months of hard work and exercise to get a change in your muscle mass. You might heard people asking you a common question that how many days a week should i workout to build muscle?


Well, muscle-building differs person to person as every individual is differently developed. Some grow faster, and some grow slow. Now, if you are newbie and recently joined the fitness club then you can feel the change in your body within few months of interval. You can gain up to 4 pounds of muscle within a month of workout. After your body is habitual with the workout, then the muscle growth decreases and very fewer changes are seen.


According to the study of McMaster University, an experienced lifter who is actively training for two or more years can obtain only 0.5lbs of muscle per month as their body is already adapted to the workout routine.


Weight gain is all about the Quality of workout, not the quantity.


When people begin lifting, they just do it five or six days a week thinking that training more will develop their muscle faster, which is really wrong thinking because as i said already, quality should be considered than quantity.


How many days a week should i workout?

People generally split train their body muscles where they train one or two body muscles a day like a Chest workout on Monday, Back on Tuesday, and soon. There’s nothing wrong in these routines, but your amount of workout might affect your progress in mass building.


Have a trainer and ask for a specific amount of training routine for muscle gaining purpose. If possible also request a daily diet from morning to night so that you will be clear which of the food should you eat at what time.


According to the research of Journal Sports Medicine, it is found that you need to train each muscle group twice a week for maximum results, which means you have to train two muscle parts a day.


It is because one a muscle is trained, it lasts for 48 hours after that your muscle need re-training else your muscle is no longer growing.


Now, considering all the factors, it is better to train 6 days a week where you train two muscle groups a day inappropriate amount with the instruction of your trainer.


Foods you must intake to build muscle 

If you are a fitness addict but you are lacking the most important factor to build muscle, then no matter how hard or how good you train, instead gaining the muscle, you will get leaner and leaner.


So, you must intake the right type and right amount of meal for muscle growth. For your ease, i have collected some of the must-eat meals to gain muscle mass.


1. Chicken Breast

Chicken breast is the most common meal of bodybuilders that contains a high amount of protein to maintain muscle mass and improve recovery. You can intake 100 grams to 200 grams of chicken per day according to your body and need of muscle mass.

Chicken Breast
Skinless Chicken Breast

The best way to eat chicken or any meat is to boil because it saves the amount of protein presented on the meat and provides quick results. So, if you are willing to gain muscle mass then place chicken breast at the top priority for healthy and quality muscle gain.


Chicken breast contains 31 grams of protein per 100-gram meat.


2. Protein Supplements

Protein supplements work at the catalyst to build muscle. If you desire to get bigger without increment of fat instead add up healthy muscle then you must intake protein supplement immediately after your workout.

Protein Supplements
Protein Supplements

To gain muscle, your body requires more amount of protein than your body breaks down through natural processes. Protein supplements provide necessary amino acids to build muscle tissues that work more effectively and quickly.


Generally, the amount of protein presented in protein supplement per serving is 25 grams, which is a big number. So, having protein shake after workout will develop your muscles faster.


3. Eggs

An egg is one of the cheapest and effective sources of protein that you can easily find in market. It contains high amount of quality protein that can be synthesis into muscle. The whole egg-containing yolk is not recommended to build muscle because the yolk contains high fat but in case of bulking, you can consume whole egg with yolk.

Boiled Eggs
Boiled Whole Eggs

You can gain 6 grams of protein from a single egg. So, eating 5-6 boiled eggs a day will suffice for muscle growth.


4. Salmon

Salmon is the best choice that you mustn’t miss for muscle building. Within the list of fish, salmon presents the highest amount of protein with amino acids. You get healthy omega-3 fats, calcium and vitamin D, including protein.

Salmon Fish
Salmon Fish

The amount of protein you get is 17 grams in 85 grams of salmon servings. According to American Heart Association, you should eat at least two 3.5-ounce serving of salmon every week.



Gaining muscle mass is a really hard job where everything needs to go perfectly, i.e. workout, rest and healthy diet. Train your ass off and eat like a monster to get bigger and better muscle mass. 

Follow above diet plan and train 5-6 days a week to build muscle mass on your body.

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