You may have heard from your brothers and sisters that recovery day is actually more important, and training every day is not good. But some old irons firmly believe in training every day, so how many times a week should they train? Does this problem also bother you? Let's solve it below!
Of course, the rest day is very important, because after all, strength and growth don't happen in the gym, and sleep and recovery are the fundamentals that make you stronger, but if you just walk on the treadmill for two hours and watch videos with your mobile phone on, then you forget what I said.
On the other hand, if you want to lift the maximum weight as much as possible and practice many groups at once, it is really necessary to have a rest. The key here is how often you go to the gym. Your fitness plan should consider two things.
One is intensity, which is the weight of training. The second is the amount of training, which is your intensity multiplied by your number of people and groups. When one of the intensity, number of groups and times changes, it will affect the other two, and how many times you practice every week will also be affected. First of all, you should ask yourself the purpose of going to the gym. If you do a lot of high-intensity life-saving training, you must rest more. In order to achieve the goal of training strength, you must lift more weight, because the fatigue caused by this needs more recovery.
If it is to increase muscle, training ability is very important for muscle growth. More capacity means more growth. Unfortunately, more does not always mean better. If you do high-intensity training without rest, your body will begin to bear too much load, which will affect your training results.
Generally speaking, we need 48 hours to recover after training, and the study found that protein synthesis is also at this time, but that doesn't necessarily mean that you can't go to the gym when you are resting. There is a way to maximize your training and recovery.
That is differentiated training. You train one muscle group on one day and another on the other, so that you can rest another muscle group while training one muscle group. Moreover, the general push-pull movements are divided, such as pull-ups, rowing and bench pushing.
Then you can insert leg training, so that you can train four or five times a week and practice the same part twice a week. Research also shows that this is the most suitable amount of training, but this does not mean that whole-body training is useless, but you should pay attention to your fatigue and rest.