Author: Bill Geiger
Question: I'm a bit confused as to what the frequency of strength training should be. How many times a week should I train every muscle group? Many recommend working out each part of the body three times a week, others insist on two trainings, while others say that one will suffice. How correctly, which strategy will give the best result?
Answer: There is a very good and clear answer to the difficult question of the frequency of training. But before you know it, I must give a slightly blurry answer, which can cause irritation. The answer is . all of the above.
I mean that you can effectively train every part of the body one, two or three times a week and achieve good results. It is only necessary to understand that the training volume should correspond to the chosen frequency of training.
You can exercise intensively, but not too often, but you can work on a little, but with a greater frequency. Having mastered this principle, you will achieve results at any frequency of training. And if you do not understand . you will mark the spot. Let me explain .
Training each muscle group 1 once a week
As you can see, each muscle group works only once a week and 6 days rest between training sessions.
What is important to remember if you plan to train each muscle group once a week for such a split or the like? It is necessary to give the muscles enough training stimuli on a single workout per week. Only in this situation, you have the right not to return to the muscular group for a week.
If the amount of muscle load is insufficient, it will recover long before the next workout. As a result, the time between total muscle recovery and the next exercise will be lost. Moreover, in the muscle processes will begin, which we call rasrenirovannosti and regress. Simply put, you will lose everything you achieved in the previous training.
Ultimately, such a scenario leads to a drop in the productivity of training. Therefore, if you decide to train each muscle group 1 once a week, make sure that during a single session you generate a sufficiently strong training stimulus, and the muscle will be guaranteed to be restored all the upcoming week. So you will avoid an unproductive period of rasrenirovannosti and regress.
At the same time, we should not forget that excessive training stress, after which the body can not recover even in a week, is not better. The load should be sufficiently tangible to provide a full recovery week, but also reasonably reasonable so as not to bend the stick.
All this leads us to .
Training each muscle group 3 times a week
As you can see, each muscular group is studied 3 times a week and rest only 1-2 days between training sessions.
If you train each muscular group with such frequency, your local goals should be a mirror image of the tasks that you set for yourself in one training per week. In the regime of three trainings, the stress for the muscle must be extremely small so that it can fully recover and be ready for the next training session.
Not having enough time for recovery, the muscles will not only not develop, but even begin to regress. As a result, such a scenario will lead to the fact that you will encounter overtraining. So, if you decide to train the muscle group 3 once a week, make sure that the training stimuli are relatively small and allow the body to fully recover to the next workout.
However, the reverse side of the coin should also not be forgotten. Although the training stimulus should be relatively weak, so that at such a high training frequency there is room for a full recovery, it still needs to be sufficiently tangible to bring you closer to the priority goals of the training program (muscle growth, strength, and so on).
Training each muscle group 2 times a week
Now each muscle group receives two workouts per week and 2-3 rest days for recovery.
It is important to understand that regardless of the chosen frequency of training, you run the risk of encountering an insufficient or excessive amount of training load. However, we can safely say that the typical problem of one training per week in the absence of adequate training stress, sufficient for a whole week of rest. And the main problem of three workouts a week in creating a load that does not allow you to recover to the next session.
In fact, with two trainings of each muscle group per week, you are in the ideal situation and can avoid both problems.
Of course, you can still face inadequate or excessive load and step on the same rake, but at the same time, you have the opportunity to get the best of both worlds.
I want to focus your attention on the fact that any frequency of training can bring results. But the only way to make the strategy work is to align the training volume and the frequency of the impact. I will explain.
For example, for a group of muscles 12 sets – this is the ideal weekly training volume. Your personal load optimum depends on thousands of individual factors, but 12 approaches are reasonably reasonable and very convenient for our example. So that's what I'm talking about .
- If you train each muscle group 1 once a week, you should perform all the 12 approaches immediately. Since the frequency of training is not high, you have to do weekly work at a time. So, 12 approaches for the muscle group 1 once a week = a week's training volume of 12 sets. Mission Complete.
Regardless of the chosen frequency of training, you distribute the load so that the optimal weekly training volume remains the same (in this example 12 sets). It is enough to make sure that the volume of the load at one session corresponds to the frequency of the training effect, and by the end of the week you will not exceed the norm and will not be far behind the ideal weekly volume.
Comment. The principle of "12 approaches to muscle in a week" is applicable, mainly, to large muscle massifs of the chest, back and legs. Small muscles, for example, biceps and triceps, enough and half the load.
And now the most important question .
What is the best training frequency?
You already understand that all strategies are effective, and you have a question whether one of the options will be better or worse than another. Yes! The choice of the optimal strategy depends on individual factors, especially your level of training. That is what is meant.
- Newbies. If you are a novice in strength training (that is, regularly and correctly train less than 6-8 months), all the studies, expert advice and practical experience indicate that you are ideally suited for 3 training per week. An example of this split (3 workout for the whole body) is the optimal choice recommended to all newcomers.
But what about 1 training per week?
Although the training of each group of muscles 1 once a week is most popular among ordinary visitors to gyms, it also turns out to be the least effective for the majority. Does the strategy work? Undoubtedly (assuming that you are doing everything right). Is it the best for most of us? Absolutely not.
A whole week of rest between the training of a certain muscle group is a serious waste of time, under whatever sauce it is served. Judge for yourself. Muscle receives 52 training sessions per year. If you study it 2 times a week, it receives 104 training sessions per year. What do you think, what strategy in the long term will give the best result for the same period of time? The answer is obvious, is not it?
And if so, why is the option with one muscle group training a week so popular? Because it is great for people who use different "support" (ie pharmacology and steroids), people with excellent genes and bodybuilders who have almost completely realized their muscle building potential.
All these people look amazing. We want to be like them and try to imitate them. The only problem is that we are average normal people, training without "support", and such a long-range strategy will be less effective. Scientific research and real examples prove this.
- Once a week. In general, I do not advise this strategy. If your only goal is to maintain the strength indicators and the current level of muscle development, rather than increase them, then you can, but in other cases – completely abandon this irrelevant style of strength training. He is the least productive of all.
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Simply you are a chemist if you added 3 kilograms for 27 weeks, because 1 kg of muscle mass is the maximum of 5 kg of weight added to the bar, and the natural athlete has the maximum gain of muscle mass 0. 5 kg per month, respectively, per year 6 kg and this is only in the initial stages, and you have already added 3 kg of dry muscle mass for 5.4 weeks, 27 kg weight divide by 5 kg weight, we get 5.4 kg of lean muscle mass! Accordingly, it is not necessary to paint the poem about something in the article that is neither correct, but to tell about your course and the loss of health from it! And these schemes work, only on them natural athletes show the result!
The article is interesting, and intrigues the very fact of being able to keep its synthesis at its peak. But there are several obvious questions in the schemes with 3-me and 2-mja training on MG in a week. Let's take at least 2 times a week: Let's say – today is the day of the top of the body. The deltas have 3 heads, the exercises for which are completely different. Even if the front delta is not done, then there is still an 2 beam. The back is vertical and horizontal thrusts, which, in turn, are also different . and stanovaya . and after squatting, when I passed over 100 kg, I began to crepate the long back muscles, and normally so. How do I set up, if yesterday I sat down with 120 gk, even on 6 approaches? And your chest? More breasts! Pectoral – also pronounced angles of impact. But to reap properly, if your lats are killed already on pull-ups, you will not be able to cheerfully. And after that all – rock triceps, biceps (what weight will there be after all?), And then do not forget a couple of approaches to the press to burn . Together, this volume of approaches seems to me unbearable in time or in power if take into account that the weight should also be approached. But the meat likes to feel the weight, and if, say, you can normally work on the biceps day with a weight bar in modest 30 gk, then after all the horror, even if one approach, your 30 gk will not go. Through 3 – 4 weeks, I already do not take 30 kg then. You can say, say, in this training, focus on the widest, on the next – on another array, then do not do it here, then for that. But then it turns out that some functions of the same back still receive their load no more than once a week. And yet, any MG needs a base. The same triceps, you need to experience a tight grip bench press. base for everything, for the top and for the bottom. What is the basis for everything in one day? How can I do it today, and after a day I can work hard on my hamstrings? I have a split at all ridiculous by these measures, probably . what kind of 3 is there, or 2 times a week ?! I do not have time to invest in a week! I train MG once in 9 – 10 days. Split on 6 training and 3 rest days (big day, small day, rest day). Growing. Power is growing. Experience is now 8 month. I squat – 120 kg on 8 (I do not risk lowering the repetition down), I press 92 kg on 4 (this previous one was training). No partner for now. And that I noticed that my growth is jumping. It was kind of like stagnation, and then bam, and for two workouts, weight is immediately noticeable. At the squats – for 3 weeks on the calendar was added about 27 kilogram. The bottom line in my opinion is that everything works fine, it does not have time to roll back to the previous result even for 2 weeks, if you work hard. And no one will escape the PLATO)) on it all systems are tightened, fixed, and again bang, and jump. And the volume all on top of the body in one day is, IMHO, a trick on the floor of strength. All functions do not work out simply.