So many people are a little confused. Is the frequency of muscle training once a week too low? In fact, when you are training, you can practice your muscles once a week or twice a week.
On the premise of complete muscle recovery, the amount of training twice a week is greater than one week, so it makes sense to say that it is better to exercise a muscle twice a week than a week.
However, in the process of fitness, your understanding should not be too one-sided. In terms of fitness frequency, we can't just focus on the recovery time of muscles. There are two other things that deserve your attention. That is the problem of physical condition and chronic fatigue syndrome.
From the familiarity and deepening of movements, the training frequency is more important than muscle stimulation, so if you are in the learning stage of handstand or bench press, you can pay less attention to muscle stimulation, and the training frequency can be appropriately higher.
But from the aspect of muscle training, the stimulation depth of muscle is more important than the training frequency, and the stimulation depth represents the tearing effect of muscle fibers, which is the basis of muscle training. Training frequency can't determine your muscle stimulation, which means that practicing twice a week doesn't mean muscle stimulation is better.
From this perspective, let's look at the issue of training frequency. Too high training frequency will affect the training state. For example, if you practice your legs twice a week, although the leg muscles have rested for 72 hours, but the muscle aches still exist, then your next training state will definitely be very depressed and you can't lift the negative weight, which means that your muscle stimulation depth cannot be deepened.
Therefore, the recovery of muscle physiology does not mean the recovery of exercise level. Appropriate extension of time can improve the stimulation depth of training, thus making muscle growth more efficient. From this perspective, practicing once a week is not necessarily worse than practicing twice a week.
After reading the above exercise state, some people may be unconvinced and think that their fitness is not only high in frequency, but also heavy in weight, so the first one is not applicable to him. Indeed, if some veterans are properly nourished and rested, the frequency of practice twice a week is not enough to reduce their training intensity.
But the second problem followed, that is, the problem of chronic fatigue syndrome. This chronic fatigue syndrome is a cumulative symptom, that is, if you feel depressed for a period of time. The training state is sluggish, indicating that you are likely to have chronic fatigue syndrome.
If the training frequency and intensity increase, you are prone to chronic fatigue syndrome, which is mainly due to the weakening of the state and function of the heart, lungs and hormone glands due to continuous oppression and stimulation.
This situation will lead to a phenomenon, that is, you can't train for half a month, so you should rest or always train in a perfunctory way. This cycle will also lead to poor fitness effect.
So it is acceptable for most people to exercise muscles once a week. Of course, if your training intensity is average, it is also a way to increase the training frequency. At least from the aspect of action learning, it is also very useful to practice twice a week.
Author: tenacious fitness