The ideal training frequency is the frequency at which each next exercise is at the peak of supercompensation.
The level of supercompensation is directly proportional to the work performed by the muscles, i.e., the higher the load, the more pronounced and the longer the muscle growth during the recovery period. However, it should be remembered that the more intensive the training, the more time it takes before the supercompensation phase. Another problem is that the muscle work includes several parameters that have different recovery periods. For example, glycogen replenishment occurs within a few hours, and cell microstructures regeneration occurs within a few days. So while you are waiting for one parameter to supercompensate, the other parameter may be out of this phase. This is the particular complexity and, at the same time, the importance of training frequency.
If the training frequency is too high, the muscle function fails to recover even to the initial level, and occurs in the phase when the compensation level is even lower than the initial level. This situation tends to worsen with each subsequent training and eventually leads to re-training. Also, high training frequency can be part of a training program; it can cause muscle fatigue and higher hormone response, leading to more volumetric supercomposting. It is worth noting that this kind of training will take longer to recover.
If the training frequency is low, the ability to train in the supercompensation phase will be lost, which means the training efficiency will be lower.
In modern bodybuilding, there are a large number of opinions as optimal. So, Arnold Schwarzenegger in the book «The new encyclopedia of bodybuilding» recommends training almost every day twice, and the famous M. Mentzer in his work «Supertraining» insists that the frequency of training should not exceed the limits of two classes per week.
And the first and second variants are extremes, in general. The majority believe that the optimal training frequency is 3-4 days per week. Provided that the athlete is engaged in split training
It has been scientifically proven that muscle repair takes about 2-4 days on average. And supercompensation only peaks at 6-7 days. Using split training, the athlete trains one group of muscles no more than once a week – this training frequency is considered the most optimal for muscular growth.
If you want to increase muscle mass, then the training frequency should be such that by the next. Training of a certain group of muscles, a supercompensation phase is reached, taking approximately 1-2 weeks. This means that the muscle group should only be subjected to the load once or twice a week. Using a triple split you can train three times a week.
Weight loss training frequency
The frequency of training in fat mass incineration is subject to slightly different laws than the frequency of muscle growth. If you want to lose fat and acquire relief, you can train every day, the main thing is to prevent the development of overtraining. In addition, the high frequency of training necessitates the use of anti-catabolic drugs to protect muscle tissue from disruption. Bodybuilders are advised to reduce the number of force training sessions to 1-2 per week, with the rest of the time to be devoted to aerobic activities.
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