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How Often Should You Train Each Muscle Group?

Many people repeat the idea that chest muscles should be trained no more than once a week, while abs should be trained daily.

This isn’t entirely correct.

Large muscle groups need 2–3 days of recovery,

while smaller muscles require 1–2 days.

For example, on recovery days you can maintain tone by doing light exercises for smaller muscle groups.

Large muscles: chest, back, legs.

Small muscles: biceps, triceps, forearms, deltoids, calves.

The larger the muscle, the more time it needs to recover.

For instance, the legs may need about a week for full recovery

Leg Day — Why You Shouldn’t Skip It
  • Boosted Testosterone Production
    Leg workouts activate the largest number of muscles, which significantly increases testosterone production — the key hormone responsible for muscle growth.
  • Proper Body Proportions
    Dividing muscles into “important” and “less important” is something beginners do.
    Experienced athletes know the body must be trained evenly to maintain proportion and symmetry.
  • Recovery Time
    Constant training of the back, arms, and torso doesn’t allow enough time for recovery. This can lead to muscle tears, strains and micro-injuries.
  • Reduced Injury Risk
    Functional exercises like squats and lunges help stabilize the knee — one of the best ways to prevent ACL injuries.
How to Make Home Workouts Even More Effective
To get gym-level results at home, you need to follow a few simple rules.
Here are the 6 essentials:
  • Duration
    Strength training builds muscle mass.
    Workouts consist of short sets with brief rest breaks.
    Optimal duration — 30–40 minutes.
  • Warm-Up
    Always start with a warm-up.
    It prepares your muscles and joints, and reduces the risk of injury.
    Five to ten minutes of light exercises is enough.
  • Progression
    Results come from gradually increasing the load.
    More repetitions, more weight, or higher difficulty will help you continually improve.
  • Training Environment
    For maximum effectiveness at home, make sure you have:
    – a cool room
    – a comfortable space
    – access to water.
  • Equipment
    Home workouts are more effective with basic tools:
    dumbbells and a pull-up bar are more than enough for strength training.
  • Improvised Weights
    If you don’t have equipment, you can replace it with household items — plastic bottles filled with water, grains, or sand can serve as dumbbells.
Taking all key factors into account, we’ve created a service that supports you from the first step to real results — from developing a complete personalized program to achieving visible changes.
Our specialists are available 24/7 and ready to help you with any questions.
Our course is your path to a stronger, leaner, more defined body.
Our Plans
Trial Access
$12
$1

  • 1-day access to the platform
  • Personalized workout and nutrition program based on your goals
  • 2 training modules
  • 25 recipes
Buy trial access USD
Trial Access
€12
€1

  • 1-day access to the platform
  • Personalized workout and nutrition program based on your goals
  • 2 training modules
  • 25 recipes
Buy trial access EUR
If you subscribed accidentally, click here to request a refund.
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Success Stories of Our Students
  • Maxim, 34

    A friend invited me to train together — said it would boost motivation.

    I agreed, and unexpectedly got hooked!

    I had no idea you could train so effectively at home.

    I improved my nutrition too — now I eat healthier and still enjoy my meals.

    My goals kept changing, so I adjusted the workouts:

    first I wanted to lose weight, then build definition, and now I’m even thinking of going pro!

    Big thanks to my friend and to you — the course is fantastic.

  • Ivan, 29

    I’ve been training at home with your program for two weeks now.

    Saving time and money — that’s an obvious plus.

    But the biggest surprise — the results are already visible.

    I don’t train every day and haven’t switched to a perfect diet yet,

    but I can already see my body tightening up and my muscles becoming more defined.

    It’s all about your goals and motivation.

    My biceps have already grown in size in just two weeks!

    The program is amazing — everything is clearly explained and tailored to my goals.

  • Egor, 31

    I’ve been active all my life, but work and family made me stop.

    My weight hit its maximum, and friends kept telling me to get back into training.

    I felt ashamed, but honestly, I didn’t want to spend money on a gym.

    I tried searching for exercises online — it was chaos, no structure.

    Then I found your course.

    I felt motivated instantly.

    I started training at home, learned to plan meals and count macros. In one month — minus 12 kg!

    Now I’m working on muscle definition.

Payment Terms
  • Payment is made on the day the user registers on the website, completes all required forms, and accepts the offer agreement.
  • Prices are listed in Kazakhstani tenge.
  • The online course consists of 30 paid modules.
  • Modules unlock every 4 days.
  • You may unlock all modules at once for $25.
  • If the service is no longer relevant for you, you may cancel your subscription at any time by contacting support at: support@themusclework.com
  • If you need additional assistance, reach out to our support team via email: support@themusclework.com
LLP “Light Educationt”
Kazakhstan, Astana city, Yesil district,
Alikhan Bokeikhan Street, 25, apt. 137, 010000
BIN 220840051731
Contact: support@themusclework.com
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