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In my previous articles on managing intensity, training volume and frequency I mentionNow, Training frequency is one of the most important variables to consider in gaining muscle. The training frequency here refers to the frequency of a certain muscle training, not the frequency of your training in the gym.
Some physiological indicators indicate that when the total training volume is the same every week, by increasing the training frequency and spreading the total training volume to multiple training sessions, there will be Better results.
We all know that training each muscle twice a week is better than once. Studies have shown that a training frequency higher than twice a week is the most ideal for muscle gain. But most traditional bodybuilding programs allow you to train each muscle only once a week (subdivided training). In my opinion, this severely limits your muscle gain potentialstrong>.
Why don’t I like segmented training?
In order to maximize muscle gain, some muscles require higher training Frequency. Therefore, for this reason, most traditional differentiation just cannot maximize the development of these muscles.
subdivided training The fundamental disadvantage is that it lack of consideration of differences between muscle groups.
Different muscles have different intensity, training volume and frequency arrangements The response is different. The most important thing is the recovery speed of different muscles (for the nextHow long does it take to prepare for a training session). Training frequency should not be seen as a systemic problem, but a problem of specific muscles.
In order to maximize your results, you need to spend some brainpower to establish the perfect training frequency for yourself.
Decades of bodybuilding science shows that some muscle groups can be practiced more frequently than others. For example, the abdomen, the back of the deltoid muscle, the forearm, and the calf. On the contrary, some muscles don't seem to respond well to high frequency training. For example, have you seen someone who trains hamstrings every day?
A muscle weekly training2-4 times has been considered effective for muscle gain. Finding out exactly where each muscle is in this range means that you can develop your training plan on a whole new level.
Let each of your muscles grow as fast as possible, instead of some muscles falling behind and some muscles leading.
SRA---the key factor of training frequency
The SAR curve of muscle means that the training frequency of each part of the human body depends on stimulation, recovery, and adaptation (the initials of these three abbreviations are SRA), and it expresses the training period strong>, afterand the sequence of events before the next training. (The source of stress/stimulus during training. After training, the body must return to the baseline level, and finally there will be adaptation.)
Every muscle is different SRA curve. This means that some muscles recover and adapt faster than others after training. On this basis, your training frequency for each body part should reflect a muscle-specific SRA schedule.
As Fred Hatfield described: "Your goal is: train a muscle when it is ready to be trained, not too early or too late. "In sports science terms, this means you shouldTrain it when the meat adapts to the peak of the curve.
The SRA curve of strength is different from the SRA curve of explosive power. Therefore, the SRA curve of muscle hypertrophy is also different from other curves. This is not surprising.
The SRA curve of muscle hypertrophy can be changed by many factors. Your strength, training history, and muscle mass level all play a role. In addition, a muscle's size, function, anatomy, muscle fiber ratio, structure, and tendency of muscle damage can all affect its SRA curve.
Although the establishment of a muscle hypertrophy SRA curve cycle is multifactorial, the general principle is to reduce it to about 24-72 hours.
This range is relatively short, but it is still wise to try to adjust your training according to the SRA timeline of each muscle. Think of it this way. If a muscle can withstand training once every 24 hours, but you train it every 72 hours, it will greatly limit your progress. Similarly, if a muscle needs 72 hours to recover, but you train it every day, this can easily lead to injuries and overtraining.
I hope the above can explain why “only one muscle group per day” segmented training is not the best.
How to determine the SRA of a musclep>
In order to determine the SRA of each muscle, you must first consider the following overall factors:
●Your training years/history /Experience●Your strength level●Your muscle volume
As you become bigger and bigger, the weight you can bear will also increase. In order to improve yourself, you need a higher amount of training. And in the long-term training, your body's ability to regulate homeostatic disorders will also be improved.
Greater stimulation will lead to a longer recovery period. Therefore, more experienced trainers usually have longer SRA curves and require lower training frequency for each body part.
Once you consider the overall One step is to understand the factors of a specific muscle. These include:
●The ratio of muscle fiber types of the muscle ●The size of a muscle ●The anatomy of the muscle ●The specific difference in movement
Muscle fiber types-different muscle groups There are different functions in the body. These diverse functional characteristics also lead toDifferent muscles have different ratios of muscle fiber types. Some muscles are dominated by slow muscles in muscle fiber composition, and some are dominated by fast muscles.
Fast-twitch fibers are much more explosive and have stronger productivity, but fatigue faster and require longer Time to recover.
Slow muscle fibers recover faster, whether during training or between training sessions. Therefore, it is a wise decision to train slow muscles more frequently.
To summarize a "universal" muscle fiber ratio distribution is not very scientific, because the differences between individuals are very large.Even so, the literature can still provide the following guidelines:
If a muscle is dominated by higher slow-twitch fibers, it is likely to be able to withstand high frequency training and benefit from it. on the other hand,If the fast-twitch fiber level of a muscle is above the average, you may benefit from a lower range of repetitions and lower training frequency.
Large muscles require longer recovery time
Just as the stronger you are, the more damage you can cause, so larger and stronger muscles can cause more damage than smaller muscles.
Training the quadriceps is more destructive than training the biceps, and it takes longer to recover. The large muscles of the body can produce more force, training You can use heavier weight for them.
otherIn addition, they obviously occupy a larger surface area and contain more tissue. This organization must be restored and rebuilt before it can be effectively trained again.
Obviously, for larger muscles, it takes longer to recover.
Muscle size is not the only consideration for training frequency
Also It is necessary to consider the structure of different muscles, which can affect the generation of force, the ability to stretch under weight, and the degree of muscle damage.
For example, the chesttraining.
Because the pectoralis major is a fast muscle, its ability to stretch under weight and the muscle damage caused during training is relatively large, so it rarely starts from more than twice a week Benefit from the frequency. Even if the size of the pectoralis major is not very large, its training frequency still tends to be lower. At the same time, larger muscles such as the latissimus dorsi tend to benefit from higher training frequency, because its muscle fiber type and structure allow such training.
Frequency of muscle gain
It is a very good way to determine your training frequency by observing the characteristics of muscles . The fiber ratio, size, anatomy and structure of a muscle can tell us most of the things.
In addition, the actions you use in training can also significantly affect the frequency of training.
When choosing training actions Factors to be considered include: the muscles involved in the action, the amount of force generated, the complexity of the action, activation of the nervous system, the degree of eccentric stretching of the muscles that exert force, and the degree of muscle damage caused.
Generally speaking, compound barbell exercises are the most difficult to recover, followed by dumbbells, then ropes and fixtures.
Isolated actions will be easier to recover than compound actions.
When designing your own training plan, you must choose between "choose the most effective exercise (usually compound free weight exercise) or ultra-high frequency equipment isolation training" trade off. You don't need a very high IQ to calculate these things. Simply put, it is to limit the training frequency to where you can bear it, and at the same time lay a solid foundation for the main action.
Another thing to consider It is the degree of muscle damage caused by the action. Sufficient eccentric stretching under weight will cause very serious damage to the muscles. For example, Romanian deadlift, morning forward flexion, parallel bar arm flexion and extension, Pause bench press, arched barbell press, and Sith squat. Because these exercises have a strong eccentric stretching effect and will cause muscle damage, the recovery time will be slightly longer.
Take the hamstrings as an example. They respond very well to training twice a week. Now, suppose you plan to train the hamstrings on Monday and Thursday. ProbablyIt's best to do the Romanian deadlifts and good morning forward bends on Thursday, because these movements require longer recovery time. At the same time, it is wise to switch most of the hamstring training on Monday to leg curls. After you train on Monday, you will have a faster recovery time.
This is very helpful because you will have to train the hamstrings again in 72 hours. Then on Thursday, after the Romanian deadlift and good morning forward flexion bring higher muscle damage, you have 96 hours of recovery time before you practice your hamstrings next Monday.
When it comes to the SRA curve of a specific action, the joint range of motion (ROM) is also a consideration. A movement with a large range of joint motion will directly affect the fatigue of the whole body, because they have a higher workload (work done in physics = force × displacement).
The overtravel deadlift creates more fatigue than the rack deadlift; the barbell bench press does more work than the floor bench press.
The final point to consider: Training frequency is not set in stone. Like other training variables, in order to optimize your training to the greatest extent, you can see the best results by manipulating it over a period of time.
For example, use a moderate frequency (1-3 times a week) as the start of the plan, and then use it cautiously over a period of time moreHigh training frequency (3-6 times a week) to achieve functional overtraining, and then arrange a period of low frequency training to help recovery (1 time a week). This is very effective for stimulating lagging body parts or breaking through the plateau period. Training strategy.
Considering all of the above factors, a general guideline for training frequency of specific muscles can be derived.
If you don’t have time to train every day, you can add some extra training volume to the muscles that can be trained at a high frequency in the standard upper and lower limb differentiation, and keep the training time per week for 4 days:
Because there will be some "additions" to the number of sets, the amount of training does not need to be that high. 2-3 groups per muscle are enough, and they can provide enough stimulation, and also allow you to reach the frequency guideline above.
If you are currently using classic bodybuilding differentiation training, and practice each muscle once a week, don’t jump directly to practicing your back 3 times a week and 4 biceps, shoulders and calves.
Instead, you should gradually increase your training frequency. First, increase the biceps, deltoid back and middle beams to twice a week.p>
If this is not a problem, increase the frequency of the calf and back. Once you adapt to these, continue to increase the frequency of training on other muscle groups until all muscles are weekly There are 2 training sessions. When these are done, you can start to increase the training frequency of the biceps, the back and middle beams of the deltoid muscles, and the calf again.
After a few months, you will wisely increase your training frequency. Gradually put pressure on your body and be ready to benefit from the best training frequency. In the process, you must carefully track your reactions and Observe how different frequencies affect your progress.