Today in bodybuilding, there are many disputes about how many times a week to train. For example, the world-famous Arnold Schwarzenegger in his book “Encyclopedia of Bodybuilding” recommends the gym every day, and a well-known expert in the bodybuilding Mentzer “Supertrening” paper argues that the optimal interval between training sessions should be 3-4 days. To whom to trust?
In fact, to the effect of the training was the best, you must strictly follow the training regime, as well as learn how to “listen” to your body.
What you should pay attention to?
It is believed that these goals can be achieved faster with frequent training. However, it is wrong. Firstly, increasing muscle only when a person is resting. Secondly, the nervous system is also required to recover and relax. And do not forget that, being engaged for a week about 5-6 times, you simply run the risk of losing interest in the hobby in particular, and the pursuit of development and improvement of your body as a whole.
The number of classes should be adjusted individually. It is all about the metabolic rate, experience and other factors. Of course, if peretruzhdaetsya numerous workouts, then expect a positive effect can not be.
Some bodybuilders engaged three times, others – four, the third – six times during the week. If you want to find out how many times a week to train, should listen to your body, learn to feel it. Inexperienced athletes often think, “I’m not trained, because the muscles are not sore. It is necessary to increase the intensity of training. ” However, it is wrong. Too hurt only “immature” muscles.
Increased attention must be paid to so-called signs of overtraining:. Dizziness, mood decline, nausea, etc. If something from this list is present, you need to think seriously about reducing the number of classes, and allow your body to recuperate.
Learn how to properly and accurately to rest. You can not race on a daily basis simulators, if not feeling tired. For complete relaxation and muscle growth requires a normal healthy sleep, a diet with a certain amount of nutrients and calories.
How to avoid overtraining?
To avoid overtraining, and choose for yourself the perfect training schedule, their progress, their achievements need to be monitored carefully. Pay attention to any signs of halting or slowing the progress. No change in the exercise – it is a warning sign. If progress is no longer observed in many exercises – it is an occasion to think seriously about the rest.
To find out whether the time to recover your body after exercise, spend a little experiment. In the process of performing all the exercises, multiply the number of repetitions on the weight with which you are working. For example, lying on Diagnosing migraines an incline bench you lift the barbell weighing 90 kilograms tenfold. As a result, you get a number – 900. A few days later, performing the bench press, to see if this value is increased. If not, it is a direct confirmation that your body can not fully recover from past sessions, respectively, you will need a longer rest between workouts.
Always try to pay attention to the “symptoms” indicating that the frequency of your training is not optimal. In such a situation will certainly add a day to relax. You can be sure that it has a positive effect on your physical fitness.
To sum up, all these things, as we told, we can say that the frequency of the average person training, not a professional, may range from 2 to 4 per week. It depends on the selected training program, the level of your training, the body’s reaction to stress, and of course from your own well-being. Do not be afraid to make adjustments in its program of giving yourself an extra day or two of rest. You must feel that are ready for the next workout, and based on your subjective feeling, to make a decision on the need to visit the gym once again.