How many days a week to gain muscle mass for beginners?

The frequency of calisthenics training for gaining muscle mass can vary based on factors such as your current fitness level, recovery ability, and other activities in your schedule. However, for beginners aiming to gain muscle mass through calisthenics, a good starting point is 3-4 times per week. 💪

👇 Here's a basic breakdown:

1. 3 Days a Week: If you're just starting out with calisthenics and are new to resistance training, three days a week can be effective. This allows for sufficient recovery time between sessions.

   • For example, you might have a schedule like Monday, Wednesday, and Friday, with each session focusing on different muscle groups or movements.

2. 4 Days a Week: As you progress and become more comfortable with the exercises, you can increase to four days a week. This allows you to target muscle groups more frequently for growth.

   • A schedule might look like Monday, Tuesday, Thursday, and Friday, with a mix of full-body workouts or splitting muscle groups across the days.

Remember, it's crucial to include rest days in your routine to allow your muscles to recover and grow. Overtraining can hinder progress and increase the risk of injury. Listen to your body and adjust your training frequency as needed. Also, proper nutrition and adequate sleep are essential components of muscle growth, so be sure to pay attention to those aspects as well. 🦍

Keep crushing your goals,

Calisthenics Network

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