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I recently decided to change my lifestyle by going to the gym, but I only have three days to train every week. 

6 Answers

Indeed, you can increment bulk via preparing three times each week, however the adequacy relies upon the power, consistency, and nature of your exercises. Guarantee a very much planned program that incorporates moderate opposition, compound activities, and adequate rest for muscle recuperation. Consistency and appropriate sustenance are vital for muscle development.
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Thanks a lot! :D

I was worried whether my training volume isn't enough, turns out there are other things I need to consider.

yes you can depending on your efforts,you can achieve a good muscle fitness if you work out daily for 3weeks.But since you said that you have only 3days per week am afraid it's a no.
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You can definitely increase your muscles by training 3 times a week, but it is also worth noting that training should be regular and diet also plays a special role. Muscles do not grow by training alone. 
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Yes, increasing muscle mass by training three times a week is possible. Consistency, intensity, and proper nutrition play crucial roles. Focus on compound exercises like squats, deadlifts, and bench presses to target multiple muscle groups.  Incorporate a protein-rich diet to support muscle repair and growth. 
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Yes, you can increase muscle mass by training three times a week, as long as your workouts are structured and focused on progressive overload, proper nutrition, and adequate recovery. Consistency and intensity in your training sessions are key factors for muscle growth.
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Whether you can increase muscle mass by training 3 times a week depends on several factors, including:

1. Your current fitness level:

Beginner: If you're a beginner, you can definitely see muscle growth even with just 3 well-structured workouts per week. Your body is starting from scratch, and even basic exercises can stimulate significant growth.

Intermediate/Advanced: For more experienced individuals, maintaining or increasing muscle mass with only 3 workouts may require more strategic training methods, higher workout intensity, and potentially progressive overload (gradually increasing weight or reps).

2. The quality of your workouts:

Focus on compound exercises: These exercises engage multiple muscle groups at once, maximizing your training efficiency and growth potential.

Train with proper form: Using proper form ensures you target the intended muscles and reduces the risk of injury.

Progressive overload: Gradually increase the weight, reps, or sets you lift over time to challenge your muscles and stimulate growth.

Sufficient rest and recovery: Muscles need time to repair and rebuild, so rest days are crucial.

3. Your diet and lifestyle:

Consume enough protein: Aim for 0.8-1 gram of protein per pound of body weight daily to support muscle growth.

Get enough sleep: Aim for 7-8 hours of quality sleep per night for optimal muscle recovery and hormonal balance.

Manage stress: Chronic stress can hinder muscle growth, so practice stress management techniques like meditation or yoga.


It is possible to increase muscle mass by training 3 times a week, especially if you're a beginner or starting from a lower fitness level. However, optimizing your workouts, diet, and recovery will be crucial for maximizing results. Consider consulting a certified personal trainer or doing further research on muscle-building programs tailored to your specific needs and goals.

Here are some additional tips:

Train different muscle groups each session: Aim to hit all major muscle groups throughout the week.

Incorporate different training methods: Include variations like high-intensity interval training (HIIT) and low-intensity steady-state cardio (LISS) for overall fitness and conditioning.

Track your progress: Monitor your weight, strength gains, and body composition to stay motivated and adjust your program as needed.

Remember, consistency and proper approach are key to achieving yo

ur muscle-building goals.
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