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I was reading the accepted answer of What are the trade-offs of weight versus repetition? in which the user add this picture:

enter image description here

However I get surprised by the training tips given. According to the picture, to get mass muscle you should practice at least five times a week ! do 4 to 8 sets with 6 to 12 repetition.

Questions : Are those tips in the picture correct (scientifically ) ? What about the rest days that plays an important role in building muscles ? On the other hand, if this is not the convenient training way, what is the optimal sets-reps programs in order to get muscles mass , and how many times should one practice a week ?

Thank you in advance.

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Are those tips in the picture correct (scientifically ) ?

Yes, they still hold true.

What about the rest days that plays an important role in building muscles ?

Rest days are when your muscle mostly does its growing(/repairing)

On the other hand, if this is not the convenient training way, what is the optimal sets-reps programs in order to get muscles mass , and how many times should one practice a week ?

Depends on you, your goals and your movements. If you are focusing on building mass then more volume (5-6 days a week) traditionally is popular. For those training strength, 3-4 times a week is popular. Avoid training 7 days a week, you need to rest at least 1 day.

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  • Another thing ,optimal reps depend on you,if you have a higher ratio of fast-twitch muscle fibers ,higher ratio of slow-twitch muscle fibers or you have a balance between both. – John Pietrar Dec 9 '16 at 9:37
  • Thank you for your answer, however still have ambiguity, if we practice 5-6 days a week, then we will have only two or one day rest, is this enough for growing the muscle ? – Nizar Dec 9 '16 at 10:42
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    Depends on how you are training and how you are refuelling. – John Dec 9 '16 at 10:45

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