How many times a week do you practice?

1. There are three approaches

2. What do you need to pay attention to?

3. Muscle pain after training

4. Pain and muscle growth

5. The regeneration of the muscles

1. There are three approaches

The biggest proponent of this approach is Tudor Bomp, a trainer and scientist, but also an extremely strong bodybuilder of the 1960s. Chuck Sipes. Supporters of such frequent training say that if you train less, you should not expect progress. And a final approach to the frequency of training: it concentrates in its circles supporters of supercompensation.

2. What do you need to pay attention to?

It's wrong to think. A lot of attention should be paid to the symptoms of so-called overtraining. For full recovery and proper muscle growth, it's important to have a normal and healthy sleep and a healthy diet. And if they start to appear, you should think about reducing the amount of exercise and allowing your body to rest. Every worker should learn to rest properly. You shouldn't run for exercise when you're tired.

3. Muscle pain after training

Physical exercises that load the muscles properly often cause muscle pain, which occurs 1224 hours after training and lasts 2472 hours. Work with a load within 90% CM or a large number of repetitions in a series with even less external load increases the risk of delayed muscle pain while warming and stretching effectively reduce this risk.

4. Pain and muscle growth

At the same time, a fairly fast metabolism and athletic massage greatly reduce these symptoms, which helps in muscle development. Delayed muscle pain is largely associated with the elimination of toxins that form in the muscles during their active work. Despite the fact that muscle pain actually indicates that they have been subjected to significant loads and there is a high likelihood that this will cause their growth. However, the process of muscle tissue development can occur and without muscle pain.

5. The regeneration of the muscles

In addition, when performing heavy basic exercises (dead strain, stretching), not only muscle tissue is burdened, but also the nervous system, which also needs adequate time to regenerate. The absolute minimum is 72 hours, and in some cases even more. The traditional view that muscles need 48 to 72 hours to fully regenerate is not entirely true.