1. [Home](https://www.workoutsmart.com/) 2. [Ask Dan](https://www.workoutsmart.com/ask-dan) 3. [Weight Training](https://www.workoutsmart.com/ask-dan/weight-training) Weight Training # Can training each muscle group 4 to 5 times a week cause any harm? Dan's answer Dan Wirth, MA, CSCS That depends on how hard you are training each muscle group. This not only refers to the amount of weight you are using, but also how many sets and reps you do. For example, you could be lifting light weights but do a lot of sets and reps, therefore making the workout very hard. Likewise, you could go somewhat heavy but only do a few sets, making the workout not very hard. If you train a muscle group fairly hard one day through a combination of higher volumes and intensities, it is probably best to wait at least 48 hours before training that muscle group again. You could train that same muscle group the day after a hard training session as a means of active recovery, but this training session should be very easy. If you train a muscle group too hard and too often, this can definitely lead to overtraining and overuse injuries. Therefore, I generally recommend training a muscle group 2 and up 3 times per week depending on the muscle group (abs, forearms, calves). Dan designed the periodization models the Wave Engine runs. See how the Wave Engine turns his programming rules into your workouts. [How the Wave Engine works](https://www.workoutsmart.com/wave-engine) ## More in Weight Training - [I have just started working out and on one day split up my workouts but for example i do 5 exercises for biceps with 5 sets but how do i know how much i should lift when im done im tired but i still feel that i could do more. First set i do 15 pounds 15 times to warm up then i do 20 pounds 12 times twice then i do twenty five pounds 8 times twice and then 30 pounds once. I do this for a few different types of exersice and of course I'm sore afterwards but i dont feel tight its like i should lift more, should I?](https://www.workoutsmart.com/ask-dan/weight-training/i-have-just-started-working/134) - [In all your responses to some earlier questions, you stated the best thing is to switch programs(into cycles) I am currently in week 2 the 5 day strength/training. I will want to switch to bodybuilding program to gain some mass after 4 or five weeks. Where do I pick up in that phase(bodybuilding)week 1? or week 5? Then after that I will want to lean out. What should I do?](https://www.workoutsmart.com/ask-dan/weight-training/in-all-your-responses-to/1555) - [I recently picked the 4 day advanced power and strength program. I was to do the workout monday thru thursday. Then I changed the days to mon,wed,fri, and sat. I noticed that now my workout has changed. On tuesday of the first week I remember having bench, incline bench, and dumbell bench. When I lood at my workout now it only shows bench for that same day. Is there a reason my workout changed. The other workout seemed harder, and that's what I liked. How can I get my old workout back. please help.](https://www.workoutsmart.com/ask-dan/weight-training/i-recently-picked-the-4/1390) - [I'm doing the strength training mass express.But I would like to know, do I have to do the strength tests before or after the 5th week workout?](https://www.workoutsmart.com/ask-dan/weight-training/im-doing-the-strength-training/1611) - [I am in only the third week of a program (5-day chest/leg mass bodybuilding) and the results are remarkable. My question concerns cardio exercises, and when I should be doing them so I'm not overtraining or exhausting myself. I'm used to doing a variety of cardio routines, a typical one would be 45 minutes on an elliptical trainer with most of it spent at level 3 or 4. Is it better to incorporate this training on the same days as I lift, and should it be before or after the iWorkoutSmart.com routine? Or should I be doing that sort of intense cardio workout on different days, or perhaps mornings and lifting in the evening? So far I've been doing lighter cardio workouts, level 2 or so for 20 minutes, before or after the bodybuilding routine.](https://www.workoutsmart.com/ask-dan/weight-training/i-am-in-only-the/1908) ## Train on the programs Dan writes. [Start 14 days free](https://www.workoutsmart.com/signup)