You train in the gym every day for several hours, without exception know the entire inventory and feel among the tons of “iron” at home. But do you know how often you need really? The answer may surprise you! Find out your optimal training frequency, to make new growth.
You probably already guessed that the main mistake – this is a wrong frequency. The most common version of the training schedule – “three days a week”: you do on Monday, Wednesday and Friday. If that is the case, there’s good news: you can work much, much better!
Even if the gym you everything goes well – the number of repetitions and approaches, optimal weight, rest between sets and proper execution of exercises – all of which can be useless if you do not train at the correct frequency.
Proper strength training frequency
Here’s a little secret to a successful . Constant training schedule, such as three days a week – this is absurd. It can bring you in the end. Here’s why: As strength increases , your workouts will be more exhausting and require longer recovery time.
Recovery after physical activity requires a lot from most organs of the body such as the liver, kidneys and pancreas. If you do a light training session, it is unlikely to somehow affect you. Your recovery will be swift. But when you are performing a grueling workout with heavy weights and high intensity overload, then a full recovery may take several days.
Essential key to improving the effectiveness of strength training is a, hence the need to find a way how to train. This will increase the intensity of each workout, and your body will get more time to recover.
The efficiency of the split-training
Why is “separated” exercise will not help to avoid the overtraining? The practice of “separation” of training, for example: Monday – the upper part of the body, the environment – the lower part of the body. And although it is a reliable tactic, it alone will not solve the problem of a fixed training schedule. The reason is that every day – a day of the kidneys.
Whether you work through today, chest, arms or legs – kidneys have not the slightest difference. They still have to filter all of the metabolic waste from the blood, so you can fully recover. And remember – as long as your body is fully recovered, you will not grow new muscle. It is a law of physiology. Thus, the separation reduces the amount of work that the kidneys and other organs have to perform, but as you get stronger and lift heavier weight, the kidneys will need more time to do their job.
Most correct frequency of training
Once you really understand how often you exercise, your results will grow. Here is an example of life.
Once a bodybuilder coach discussed the training and the lack of progress – particularly in the bench of the bar – it was decided to take a break from training for three weeks. Bodybuilder said he can not give up going to the gym for such a long period of time. This is a common problem of all serious bodybuilders. Psychologically, if you want to make progress, it is very difficult to do what seems to be “doing nothing.” After all, in the absence of exercise you like to admit defeat. But in fact, your body needs time to recover. And it is – the perfect time to think about how often to train on, and create a new lesson plan. Time without training is not wasted, it is critical to the growth process. It took a lot of arguments to convince him,
Two months later, he called the manager and told him about the results that shocked everyone. His power has increased in all parts of the body, and increased the power of arms. The first training session after the break was his personal record. Now he trains every nine days: between training the same body part takes place 9 days. Such a schedule is used for the separation of training for the upper / lower parts of the body. Until this correction training frequency bodybuilder trained only four times in nine days. Look at the numbers, they clearly illustrate the example.
|October 11||November 8||December 17|
|160 kg, 20 repetitions||180 kg, 20 repetitions (light)||180 kg, 20 repetitions (light)|
|180 kg, 20 repetitions (very complicated)||200 kg, 20 repetitions||230 kg, 20 repetitions|
|230 kg, 16 reps||270 kg, 12 reps|
Bodybuilder did not include the time during which he makes bench, so its power factor or index is not known, but the total weight in the bench press went up from 6940 kg per workout to 11460 kg, after he did not do anything for three weeks. When you last time was so productive three-week break?
Think about it. Three weeks without any exercise! Our hero just sitting at home for three weeks, but its progress is ahead of everyone with whom he had trained! His companions could not believe my eyes. The same man, who considered “very difficult” 20 reps with a weight of 180 kg, and now raises 230 kg for 16 reps – after exercise with 200 kg and 20 reps! The next time he presses in the gym already 270 kg. And let his buddies-boobies concerned that he “missed” the last 20 workouts! There is much to ponder, is not it? Maybe it’s time to revise your training frequency?
How to properly and often train for weight loss
The frequency of training at burning body fat is subject to several other law than the frequency for muscle growth. To lose fat and acquire relief, exercise can be every day, the main thing is not to allow the development of overtraining. High frequency dictates the need for training for anti-catabolic protection of muscle tissue from destruction. In this case, reduce the number of bodybuilders recommend strength training to 2 per week, and the rest of the time to devote to aerobic training.
How to avoid overtraining
To avoid overtraining and find your optimal training frequency, you need to carefully monitor the progress that you achieve when performing each exercise program. Identify any signs of a slowdown or suspension of progress. No change in one exercise is a warning sign. A lack of progress in two or more exercise is a signal of danger, so you need a little rest.
3 signs of overtraining and solutions
Weight used in each exercise is not increased
Strength training is primarily associated with a progressive load. This means that you have to go to the gym in the fully reduced state and lift the weight a little heavier than you raised during the last training session.
The number of repetitions or time static hold each exercise does not increase
If your weight has not increased in the exercise (see. Above), the number of repetitions or time static retention should increase. Recent studies show that an increase in the length of the static hold up to 12 seconds, does less good than weight gain with a shorter retention time.
Raise power rates will help the reception of sports supplements – creatine, arginine, intratrenika, amino acids bcaa and pre-workout complex. Such sports nutrition designed specifically for better results in the sport and fitness for men and women. Just add it to your diet and forth to conquer new heights!