Effective workout schedule for muscle hypertrophy

【Muscle training frequency】How many times a     week is best? Effective workout schedule for muscle    hypertrophy and dieting

What is the ideal frequency of muscle training per week? You may wonder if it's okay to do it every day. So this time, I will explain the best frequency to do muscle training! We will also introduce the recommended training schedule for beginners, the best time of day, and precautions. It is an important point in training your body, so please refer to it.

Daily workout is counterproductive | Don't work on muscle soreness

 

First of all, it is strictly forbidden to do muscle training every day.

Muscles are transformed into stronger muscles through repeated destruction and repair. This phenomenon is called super recovery.

In other words, in order to gain muscle mass, it is essential to have time to rest the muscles during repair.

If you do muscle training in the same area every day, you will continue to apply the load in the destroyed state before the muscle repairs, so the effectiveness of muscle training will decrease.

If you can do it every day|Change the part you train or muscle training with low load

If you want to do muscle training every day, you can change the part you train from day to day. This is because in other areas, the trained muscles can be rested with super recovery.

You can change the parts of the body, Monday is the lower body, Tuesday is the abdomen, Wednesday is the arms, and so on.

And you can do low-impact self-weight training every day. However, if you have muscle soreness, don't train under any circumstances!

Best frequency of muscle training|When to promote effective muscle growth?

Based on the mechanism of muscle development and the phenomenon of super recovery, it is derived that there is no point in continuing intense muscle training every day.

If so, how often is muscle training effective?

Here, we will explain the best frequency to do muscle training.

There are individual differences in the best frequency, such as whether or not you have exercised experience, gender differences between men and women, and the purpose of muscle training, so find the one that suits you.

【Muscle training beginner】2-3 times a week is the best!

If you are a beginner who is about to start muscle training, it is recommended to do it 2~3 times a week.

At this time, it is important to leave one day apart, such as Monday, Wednesday, Friday, etc.

By giving the destroyed muscle fibers time to repair by rest, the effect of muscle training is improved.

It is said that it takes 2~3 days to super recovery, so it is recommended to change the parts to be trained depending on the day, such as abdominal muscles and back muscles on Monday and lower body and arm area on Wednesday.

【People who lack exercise】Frequency from once a week

For people who usually lack exercise and do not do muscle training at all, it is best to start with a frequency of once a week ~ as a guide.

People who lack exercise are more likely to get muscle pain from muscle training and get tired more easily than imagined, so if you do hard muscle training from the beginning, it will not last long. First of all, be aware of getting used to it, and when you can continue, increase the number of muscle trainings.

Also, if you lack exercise, it is recommended to improve the strength of the whole body and then strengthen each muscle area. You can adjust it to a low load or reduce the number of times, and train the muscles of the whole body in a day without difficulty

【People who want to get bigger】3-4 times a week

Bulking up is the process of developing muscles and enlarging the body. It is also called muscle hypertrophy.

If you want to do muscle training for such bulk-up purposes, we recommend 3~4 times a week. Even though it is 3 ~ 4 times a week, it is NG to do it every day because muscle training while fatigue remains will hinder muscle growth.

Take advantage of the phenomenon of super recovery and take time to rest your muscles while training each area. Once you get used to your own weight, you can expect smoother muscle hypertrophy by using equipment such as dumbbells and barbells to further increase the load on your muscles.

Mechanism of muscle development|How do muscles grow?

If you know the mechanism by which muscles develop, you will be able to see the ideal frequency of muscle training and the optimal training method. The general mechanism of muscle growth is as follows.

1. Muscle fibers break down
2. Nutrition
3. Rest regenerates muscles

Here, we will explain more specifically the mechanism by which muscles grow. If you are a beginner in muscle training, you should take this opportunity to know the mechanism by which muscles develop

Mechanism of muscle hypertrophy 1. Muscle fibers are destroyed by muscle training

What is essential for muscle growth is the destruction of muscle fibers.

Muscles can handle daily movements without problems, but when they are strongly stimulated by training such as muscle training, the fibers are destroyed, especially in fine and weak muscles. This destruction is the first step to muscle growth.

"Muscle pain" that occurs after muscle training is said to be caused by the pain and heat sensation you feel when a strong load is applied to your muscles during muscle training or sports.

Various studies have been conducted around the world on muscle pain, but no clear conclusions have been drawn yet.

Mechanism of muscle hypertrophy 2. Diet repairs muscles

What is needed to repair damaged muscles is "energy".

The human body replenishes and produces nutrients that the body lacks by eating food. Among the many nutrients, protein is the one you want to incorporate the most to promote muscle growth. Protein is an important nutrient used not only in muscles but also in parts of the body such as skin and hair.

However, it is not enough to consume only protein.

In order to efficiently break down proteins, it is necessary to consume carbohydrates, that is, white rice, in a well-balanced manner. In addition, by taking in the five major nutrients such as lipids contained in meat and vitamins and minerals contained in foods centered on vegetables, it will lead to muscle regeneration more efficiently

Mechanism of muscle hypertrophy3. Rest and sleep promote muscle repair

The human body has the function of repairing damaged muscles while they are not being used.

What is needed at that time is growth hormone, which is secreted in large quantities during deep sleep (non-REM sleep).

In other words, it is absolutely essential to get enough sleep after muscle training in order for muscle repair to run smoothly.

In order to grow muscles larger and smoother, it is important to eat correctly and be aware of good rest. If you are studying mechanisms for the first time, please try to do so from now on.

 

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