Some people have been hesitating to exercise muscles several times a week. Some people say it is better to practice twice a week, while others say it is better to practice once a week. There is also a common rule: small muscle groups practice once every 48 hours and large muscle groups practice once every 72 hours. What is the right thing to do? What principle is this based on? Let's talk about this topic today and understand the logic and framework behind this problem. I think you should have a clearer understanding of muscle training several times a week.

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1. Synthesis rate of muscle protein.

The first factor is the change of protein synthesis rate of muscle. Generally speaking, it is a muscle-growing process. You know, the reason why muscles become bigger after training is because the synthesis rate of muscle protein becomes higher. After training, the synthesis rate of muscle protein will go through a process from slowly rising to peak, then slowly falling, and then returning to the original point.

So when is the next training session? It's simple. When the protein synthesis rate of our muscles returns to the pre-training process, we can start the next training. If it is earlier than this time point, it will affect some training effects.

So what is the time to increase the protein synthesis rate of muscle? There are great differences among individuals, but they usually last for about 48 hours, so the first element is to tell us that a muscle needs to rest for at least two days before it can be practiced for the second time.

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2. Recover after training

This factor has three points, one is local muscle fatigue; Second, the muscles are "injured"; The third is central nervous system fatigue.

Local muscle fatigue: generally recover within a few hours after training, no need to worry;

Muscle "injury": According to the degree, it usually goes through two processes, one is regeneration and the other is repair.

The duration of this regeneration and repair is very long. Generally speaking, it is normal to last for two to three days, but in extreme cases it may last for more than a week, which is why you feel that sometimes you will feel sore after practicing a muscle, and sometimes it will even last for more than a week.

Central nervous system fatigue: this is a kind of high-intensity and long-term strength training, such as squat and hard pull training, which usually lasts for two to three days. During this period, you will feel inexplicable fatigue, which is caused by the fatigue of the central nervous system. If you train in Buddhism, the training time is not long, and sometimes you can recover in one day.

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According to the above analysis and logical framework, we can clearly know that when you finish training a muscle, the protein synthesis rate of this muscle changes, the muscle injury and the fatigue of the central nervous system return to the state before training, then you can start the next training, so you have to watch it. Unless it is extreme, you can practice the same muscle for the second time in three days, and the same muscle twice a week. There is no problem in theory.

Another thing to remember is that the muscle growth brought by our training is not linear with the number of groups, that is to say, if you do 20 groups of the same muscles at a time, it will not bring twice the muscle gain effect of doing 10 group at a time, but if you do 10 group at a time, the effect will be much better than doing 20 groups at a time, which is why you should increase the training frequency of the same muscles.

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So how do you plan your training?

First of all, you only practice every muscle once a week, and then you are completely used to it. You can find a day alone and practice your weakest big muscle group once. The premise is that no matter how you plan your training, you must ensure that you have at least one full day off every week. In this way, you can adapt to it slowly and find out the most suitable training plan for yourself, because you know your body best.

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The above is the answer to your question. I hope I can help you. Xiao Fang loves to raise iron! Share your fitness knowledge every day to help you get in shape! If you can like, pay attention to, forward and support the author to write more content, thank you!