Do you practice more? Does it mean you practice well?

Coach! I like fitness very much! I am also very persevering and willing to endure hardships! I practice 6 times a week and I am exhausted every day. Can I quickly become a big guy?

Is it equivalent to practicing well?

I believe that many students have the mood of this classmate above after being obsessed with fitness, and want pectoral muscles! I wish I could practice once a day and become a big bear man in one month!

But is this really feasible???

I want to make progress! I want to increase the training frequency???

A common misunderstanding is that if you need to strengthen a part, you need to increase the training frequency of this part, practice twice a week, or even 3 times, even senior athletes make this mistake. To improve the training effect, you should improve the intensity and quality of the movement, rather than increase the training frequency. The latter often has a counterproductive effect on growing muscles.

If you use the combination of increasing training frequency and other measures, after a period of time, the muscles have indeed grown, and this is actually other measures that play a role. If you do not increase the training frequency, the muscles may grow faster.

Increasing the training frequency will lead to insufficient recovery. Don’t forget that all the results we gain come from recovery after training. The most essential process of training is stimulation-- Recovery---stimulation---recovery, like this, cycle forever.

However, when you desire to make progress, you will stimulate too frequently.

The fact is: training only stimulates muscles, and the degree of muscle development depends on the recovery stage after stimulation. No matter how effective the stimulation is, if it cannot be effectively restored, the muscles cannot grow. It even backfires.

Then many students asked again, weightlifters can do three trainings a day. Is their training wrong?

I want to say: Do you have a professional nutritional recovery team? For bodybuilding and muscle training, too much training is absolutely harmful. It’s good, no matter how confident you are in your recovery ability.

In addition, muscle recovery takes longer than strength recovery. You may need a shorter time to use the maximum weight or even larger weight again, and the muscle may not fully recover.

As the training volume increases, you will feel a lot of congestion at the beginning, and then you will feel soreness. If you continue to train, the muscles will become numb and almost nothing will end. Once this becomes like this, you will be in big trouble because your muscles temporarily enter the closed state.

(Note: Follow the fitness bar WeChat public platform, subscribe to search “Fitness Bar Network” or "Click to scan and follow")

Related recommendations:

The biggest enemy in fitness training - leverage

> Misconceptions about weight loss fitness: Eat less and exercise more, you will lose weight?

3 common misconceptions about weight loss fitness, avoid stepping into the minefield

Haste is not achieved. Everyone makes rapid progress when they start to build, but many people soon fall into stagnation. One of the important reasons is overtraining. Overtraining sometimes does not stop the muscle from growing completely, but it slows down the growth rate.

You might ask? "When should I train this part again?"

A vague but honest answer is that it is OK when you recover from the last training.

So, how long should it take to recover?

The recovery time includes a large number of uncertainty factors, but in general, it depends on the amount of training and training Intensity. The side I often see - the deeper you hurt your muscles, the longer the recovery time you need.

We often say that large muscles require at least 72 hours and small muscles recover 48 hours, while excessive recovery is about 3-6 days. In addition, the nervous system needs 72 hours to 90 hours with the training intensity, and tendons and fascia need to recover from 48-72 hours (all depends on the training site, training volume, etc.). Of course, the recovery of other hormone levels in the body also takes time! ~

And this has a lot to do with your nutrition and sleep!

So: I suggest that most parts practice once a week is enough. One of the only two examples is the calf! Its movement range is very small and its ability to withstand stimulation is strong, so it can be used for a large training frequency.

The abdominal muscles are also very strong, so they can be 2 times a week. All other parts are not suitable for practicing more than once a week.

(Note: Follow the WeChat public platform of Fitness Bar, subscribe to search for "Fitness Bar" Or "Click to scan and follow")

Related recommendations

Training is about quality, practice is good or bad, how to conduct excellent training?

How to set fitness goals, what are your goals?

Do you know? This is what a complete fitness training class should be like!