If a routine has worked for you for a few weeks, remember that it will eventually stop showing you the same results, as the body adapts.
It is a fact that training every day can be extremely tired, especially if we do not have the adequate preparation to withstand large amounts of stress on the muscles that are generated when lifting weights.
Overtraining is one of the most common processes within the amateur fitness community and also one of the most feared within the advanced fitness community, although in these cases it no longer occurs so frequently.
Those who have been training with weights for a very short time will probably not even know the concept, but overtraining is a major problem that should be avoided at all costs not only to continue with constant progress, but also to prevent the propensity to get diseases or get injured much easier.
But what is all this about? Well, as the name implies, overtraining is the physical state of the body that is characterized by the appearance of fatigue and constant muscle pain caused by excessive exercise. Mass M1x Reviews We know in advance that training the same muscle groups on consecutive days is not recommended, as this prevents the correct recovery of the worked muscle and therefore its growth. And that is just the tip of the iceberg, as another of the most unfavorable reactions that occur in these types of situations are muscle catabolism, to name a few.
And it is for those same reasons that although for some it may seem exaggerated or even ridiculous, it is important to go to train with a very well planned routine, focused on helping you achieve the results you are looking for in the most optimal way possible.
Going to the gym without a previously structured training program simply will not help you achieve the results you are looking for because the body does not always react equally to different stimuli. And that, coupled with other errors such as the one mentioned above (training the same muscle group consecutively), will simply take you further away from your goals.
Factors that influence the training frequency of muscle groups
The frequency of training varies according to various factors such as:
- Training intensity
- Training volume
- The diet
- Rest days
- And of course, the goal you are looking for
One of the bases that are most commonly used to design a good weight routine is that the muscle must be trained every time it has recovered from the last session.
This premise, in turn, is based on the fact that a training of loads consists in stimulating the muscles worked through movements and intensities to which they are not accustomed. By doing this, the muscle fibers suffer from microscopic lesions known as microtrauma that after their recovery, there is an increase in their volume.
When the muscle fibers have not recovered correctly and other microtraumas are caused again, the problems described above, such as overtraining and muscle catabolism, are presented. This causes the muscles to be more prone to injury, since they lose size, strength and hardness.
But that is not all that must be taken into account to decide how often to train the same muscle group. And when a muscle is completely rested, it begins to atrophy, that is, to become smaller. It may seem incredible, but come on, the body is a machine of incredible things, so do not be scared of it. This means that if we have already rested properly, then we must retrain that same muscle group to continue progressing.
Of course, it should be borne in mind that this method is used mainly by elite bodybuilders who seek to progress as optimally as possible to gain a greater amount of muscle mass in less time. On the other hand, a person who has been training for a couple of months, should not consider these indications to the letter, since the lack of experience and preparation could lead to overtraining due to the general overexertion of being lifting large charges every day, without giving the body a chance to recover energy.
Differences between the training of an advanced athlete and another beginner
About the time it takes for a muscle to recover correctly, there is nothing written, because as indicated several paragraphs ago, it all depends on intensity, training volume, diet, etc.
A person who does bicep curls, divided into two light sets of 10 repetitions, will probably be able to do that same exercise the next day without any worries, since by only doing this, the muscles have not been subjected to enough stress to show microbreaks. On the other hand, an elite bodybuilder who performs much more intense methods such as negative, eccentric or forced repetitions, even after having reached the fault, will require much more time to be able to fully recover, before re-training the biceps.
Training frequency for an advanced athlete
As a general rule, a muscle that is training at the proper intensity may take 24 to 48 hours to recover properly. Following the initial premise, and to further improve the results, it is important not to perform any exercise that includes the same muscle group previously worked, at least one day after the sores have completely disappeared.
To better explain this we can take the example of Oscar.
Oscar trains the breastplate on Monday, having a recovery time of 48 hours. That is, Tuesday and Wednesday will focus on working other muscle groups. For Thursday, I could retrain the breastplate, although the most recommended way to optimize growth would be to wait until Friday.
With this, the training frequency would be 5 days for each muscle group. Applying this principle, you will most likely progress in the most appropriate way, gaining the increase in muscle mass in the medium or long term.
On the other hand, there are muscle groups that do not usually break as easily as the abdominals or biceps and shoulders. With a common training session, it is unlikely to induce the correct damage to stimulate growth. To solve this problem it would be necessary to resort to greater intensities, either by reducing the rest time between each series or increasing the number of repetitions. As a last resort you could also improve the volume of training, that is, do more repetitions and more sets.
To get an idea about what this whole method means, we can take the cases of Dorian Yates, 6 times Mr. Olympia and who trained a muscle group every 7 or 8 days. But this was because the training intensity was so high (since he used large amounts of weight, as well as forced and negative repetitions in the same training) that his body required between 6 and 7 days to recover properly.
There is also the case of Ron Coleman, 8 times Mr. Oympia and who did work on the same groups twice a week, giving an approximate 3 or 4 days for proper recovery. Although perhaps this may be due to the fact that he did not perform as intense training as Yates, it is also possible that his early recovery is due to his genetics or a combination of both factors.
Regardless of the case, the achievements of these two great bodybuilding figures were due in large part to the frequency of training that followed similar premises to what we have recommended in this article.
Training frequency for a beginner / medium athlete
On the other hand, people who go to the gym simply to gain some muscle and maintain a healthy body, under no circumstances can cause the same stress on muscle fibers, because they are not accustomed to working with the loads or methods used by bodybuilders elite.
For these cases we can apply much lighter training methods in which it is even possible to train the same muscle group every two days.
On Monday, for example, the day when the body is usually completely rested, you can choose to train a large muscle group such as the pectoral. To complement, we opted for another much smaller group such as the triceps and biceps. And although it is true that with the chest training the triceps is also involved, in this case, we can take advantage of that stimulus as a warm-up to the other of working the muscle fully.
On Tuesdays we will continue to focus on the upper train, although in this case, giving way to the shoulders, which are muscles not involved in the previous training session. As a complement, we will work the abs that are already completely rested by then.
For Wednesday we will try to work the lower body train, focusing on the legs as a whole.
Already for the jeuves, we can rest or take a walk to keep the body active. It is not a bad idea to perform a small routine of express HIIT or focus solely on cardio to maintain a healthy cardiovascular system.
After having spent several days off in the upper body muscle groups, by Friday we can easily work the back and some small muscle group. The dorsal is a good option and at the same time it is a good idea Mass M1x to involve the biceps that at the end of the dorsal, would be prepared, because it is indirectly involved in the previous exercises.
Saturday we can take advantage again to perform some HIIT routine or just do cardio. This is to keep the metabolism active so that it continues to burn calories, which becomes a good strategy to burn fat without losing a lot of muscle mass during the process.
As you can see the world of fitness is extremely complex. The indications described throughout the article should not be taken 100% to the letter, since each body reacts differently, however, with all the information it is possible to give a more approximate idea about what are the most effective methods for A correct progression.
Remember that in any case you can modify the routines explained, adapting them to the needs of your body, based on the objectives you are looking for. After all, although it is true that fitness has a lot of science behind it, it is also true that many of the results achieved are based on mere empirical knowledge, that is, experimentation with workouts and the body.
If a routine has worked for you for a few weeks, remember that it will eventually stop showing you the same results, as the body adapts to the same stimuli, making progression impossible. Almost always, the most recommended is to introduce new exercises or a greater volume of training every six weeks so as not to get stuck.