Because we will find that the growth and change of strength does not happen in the gym, but in sleep and recovery. But you just walked on the treadmill for more than two hours and looked at your mobile phone. Just forget it.
On the other hand, if you want to lift something heavy, and you want to ensure more than one group at a time, it is very important to ensure rest.
The following is the number of times you go to the gym. In the gym, you have to consider two things, namely the intensity and the amount of training. If one of them is affected or changed, it will greatly affect your weekly training.
First of all, you should know the purpose of going to the gym. If you want to do some high-intensity training, you must keep rest. 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. If you are familiar with my group number and figures, you may have the impression that greater training ability means more growth.
Unfortunately, more does not always mean better, and the increase of training will lead to the corresponding fatigue accumulation. If you do high-intensity training without rest, your body will begin to bear too much load, which will affect your training results.
If you continue to lack rest, you will start overtraining. At a certain point, eating breakfast with a spoon will be very tiring. Some studies also tell us that there is a bottleneck in training ability, that is to say, it is useless to increase training ability after reaching a certain point.
Not to mention the pain, which can easily affect your sports performance. Generally speaking, we need 48 hours to recover after training. It is also at this time to study the protein synthesis in reality, but it doesn't necessarily mean that you can't go to the gym when you are resting.
There is a way to maximize your recovery and training, and that is differentiated training. You train one muscle group on one day and another muscle group on the other, so that you can rest one muscle group while training another muscle group.
Differentiated training generally distinguishes between pushing and pulling, such as separating pull-ups, rowing and bench pressing, and then you can alternate leg training, at least try it, so that you will train four or five times a week and practice the same part twice a week.
The research also shows that this is the most suitable training amount. But this does not mean that full-body training is useless, but you should pay attention to your fatigue and rest. Differentiation training will not make you immune to fatigue, so take a few more days off.
Or weigh yourself and adjust the strength and capacity. If you are interested in research, let's have a look at the detailed explanation. Generally speaking, the study agrees to use moderate intensity training, that is, 60 to 75% of your limit weight, and each muscle group has about 4 groups, each with 8? 12. Twice or maybe three times a week is the best for muscle growth.
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