About optional frequency of strength training all about how many hours necessary for muscle recovery and growth, and how many times a week is best to train.
How often should I exercise?
The question of how much weight training a week is optimal for a set of muscles – three, four, or even more – is directly related to the amount of time needed by the body and muscles for recovery and future growth.
It is important to note that too frequent workouts hurt muscle growth, as increased levels of the stress hormone cortisol , as well as cause overtraining characterized by low mood and constant fatigue.
Sore muscles after workout
Exercise, to create an unusual or severe muscle strain, often cause specific “lazy” muscle pain that starts in the period from 12 to 24 hours after exercise and ending in 24-72 hours.
Operating weight above 90% of the 1MP ( one repetition maximum ) or a high number of repetitions performed, even with an average weight increase the risk of delayed muscle pain, and pre-workout stretching and light – is reduced.
Does the pain associated with growth?
Despite the fact that this did pain indicates that the muscles subjected to considerable strain, which is very likely to cause their further growth, muscle growth processes can occur without specific pain.
Delayed muscle pain is largely due to the elimination of toxins produced in the muscles during active service. In this case, a faster metabolism and sports massage significantly reduce the pain , but helping the processes of muscle growth.
Time for muscle recovery
The traditional view that the muscles need to recover from 48 to 72 hours is not fully true. First, the different muscle groups have different rate of recovery, and, secondly, the older the person, the more time it needs.
In addition, with heavy basic exercises ( deadlifts , squats with more weight) exposed to stress not only the muscles, but also the central nervous system (CNS), which also takes time to repair.
Maximum recovery time
This is due to the high load on the central nervous system after exercise large muscle groups (legs, chest, back), the body takes a long time for a full recovery. Minimum recommended – 72 hours (3 days) and in some cases even more.
Small and medium-sized muscle groups (arms, shoulders, press) require less recovery time – about 48-60 hours, which allows you to separate various parts of the body workout for more frequent training and maximize the outcome.
Studies show that moderate exercise speeds up the recovery processes in the muscle, increasing the rate of elimination of toxins – it is said that a complete rest, if not strange, is not optimal for muscle growth.
In the days free of strength training, you can spend as “light” training with light weights and cardio practice (again, not too intense). The advantage is that running is great effect on the relief of muscle.
The final recommendation
Most sports experts (including Lyle McDonald) tend to believe that beginners should not more than 2-3 per week of strength training, and it is best to run a comprehensive training on all the muscles of the body after only one session.
Advanced trainees can work out 3-5 times a week, alternating between different muscle groups (training a muscle group no less frequently than once every four days), and combining the days of heavy strength training with days of active recovery.
The minimum time for muscle recovery – 48 hours for small muscle groups, and 72 hours for large ones. The best option for muscle growth is to train each muscle group once every 72-96 hours (every three to four days).