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Is your training frequency high? It's time to get to know

por GuoxinWei en March 21, 2021

  In the late 1970s and early 1980s, there was a "group-to-many-group" dispute about the amount of training. The two sides of the argument are Arthur Jones vs. Wade brothers and Menzel vs. Arnold. Arguments will never have a single result, because, from a different perspective, the two camps make sense. At the same time, neither camp has spoken the complete truth. In fact, low training volume and high training volume are both valuable and suitable for different situations.

  The same is true for training frequency. Just like the battle over the amount of training, the battle over frequency is always on the ears. I assure you that no camp will be the final winner, because they all have reasons and mistakes. There is no perfect training frequency for every muscle group in the world. The best training frequency depends on other training factors, your lifestyle and recovery ability. However, when you choose the training frequency, there are still some big principles to follow:

  In a training session, the harder the training for a muscle group, the longer it will take to recover. If your training makes your body extremely fatigued (maybe the amount of training is large, or the training method is difficult), your training frequency for each muscle group should be lower. In a training session, the more serious the minor muscle damage, the longer the recovery time. The main causes of minor muscle damage are mechanical work and eccentric load. The damage is the most serious when you do 8-12 reps in each group (or use heavy weight for 30-60 seconds per group). If your training emphasizes the eccentric phase of the action (such as slow eccentricity, methods that emphasize eccentricity, special eccentric training), the injury is also very serious.

  Therefore, weightlifters can train 6 days a week. They rarely move more than 5 times per set, and the eccentric phase does not exist because they lift the barbell and let it fall naturally. Low mechanical power and no centrifugation, so the training frequency can be very high.

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  The frequency of training also depends on the level of nervous system fatigue in the training session. If you don't fatigue the nervous system, the frequency of training can be higher. However, in order to improve the efficiency of the central nervous system, you sometimes have to challenge it.

  On the premise of not exceeding your recovery capacity, the more frequently you stimulate a muscle, the faster the progress will be. First of all, you must stimulate the muscles so that they can grow. It is true that you can do several sets of relaxing movements every day (or even every training session-if you practice more a day), but if none of these training sessions provide challenges, there will be no stimulation. Then, the resilience must be considered. You can be sure that ultra-high frequency is the holy grail of muscle growth, but if your body cannot recover, you will not improve. To make the fastest progress, stimulation and recovery must maintain a perfect balance.

  So, what frequency do I recommend? Everyone is different. It depends on the training method and life outside the gym. However, if you train according to my principles, the best training frequency for each muscle group is twice in 5 to 7 days. People with strong recovery ability or low life pressure can train each muscle group twice within 5-7 days. For people with average recovery ability or under pressure in life, each muscle group can train twice within 8-10 days. But this frequency is not absolute.