Many novice athletes, despite the availability of ready-made training programs, still cannot decide on the optimal frequency of training. That is why, so that you don’t have to guess how many times a week you should train, we have written this article, which is based on scientific research and the successful experience of athletes in achieving their goals: losing weight, increasing strength and muscle mass.
But before getting acquainted with the material, let's introduce clear concepts so that there is no confusion in your head, and we speak the same “language”.
Training frequency – the frequency of full-fledged training in the gym/gym or at home.
The frequency may vary , you can train one/two/three/four/five times a week. In general, you can load yourself with physical activity at least every day . However, nothing good will come from doing a training program very often; your progress or you will become overtrained . That is why it is necessary to introduce the concept of the optimal frequency of the training process, that is, how often training should be carried out so that the body responds best to physical activity, improving sports performance (muscle mass, strength, endurance).
The problem with the optimal frequency of training for athletes in various sports lies in the fact that it is necessary to plan the training for the day when the peak of supercompensation .
Supercompensation is a period during which the trained physical fitness (including strength, endurance, muscle mass and other parameters) has higher values compared to the initial (pre-training) level.
The concept of supercompensation is quite general and includes many parameters. For example, glycogen , which we spend during exercise, is completely restored within 2-3 hours after training, in turn, muscle cells that we damage during training are restored within about 2-3 days . Therefore, you need to look for a middle ground when determining the optimal training frequency.
And of course, we must not forget that the tougher and harder the training, the more effective it will be and at the same time, the longer it will take to recover and reach the peak of the supercompensation phase.
Optimal training frequency?
Despite the correctly selected set of exercises, you will not be able to competently build your training process without optimal repetition (frequency) of this very complex. In other words, you cannot train the way you want from your subjective feelings order in everything , which would establish not only the choice and order of exercises, but also determine the frequency of their repetition per week. Only with this approach can we talk about conducting competent training.
If you don’t want to bother with calculating training weights, the number of repetitions, choosing and ordering exercises depending on the goal, then we recommend ordering an individual training program from us.
We hope you have read our article about how much exercise to do depending on the goal (muscle growth, endurance, weight loss or cutting). Now the time has come to decide on a frequent training program.
We choose the optimal training frequency depending on the goal
Rare workouts
Rare training sessions among athletes of different fitness levels are unfortunately common. Basically, this attitude to the training process is associated with three main reasons :
- Family takes up a lot of time (kindergarten, shopping, etc.)
- Endless work (no days off or little rest time)
- Banal laziness (“it’s a bummer” to train)
That is, when the frequency of training becomes low (less than 2 training sessions per week), we can already say that the person rarely trains.
Rare workouts
Infrequent training carries negative consequences directly related to the improvement of trained indicators, which simply cannot be increased due to the fact that the training is not carried out in the supercompensation phase. Very often, rare workouts occur during the third phase of recovery (physical fitness has returned to its original level), or even during the detraining (when athletic performance began to deteriorate). And of course, with this approach, there is no talk of any progress in terms of increasing muscle mass, strength, and endurance.
Frequent workouts
Frequent training, depending on the choice of training program, as well as the type of sport , can, to one degree or another, lead to overtraining.
the supercompensation phase occurs . However, if you frequently visit, for example, the gym, you are unlikely to be able to reach this peak, simply because the body will not have time to recover from the stress received from the previous training. Therefore, if we are talking about strength training, and you really want to train often (4 or more times a week), the choice should fall on split training, when each muscle group is trained on average only once a week.
If your level of fitness is beginner , then you need training programs that pump up the whole body in one workout (full body), for example, use ours. But with a fullbody , in no case should you train often, since it pumps up all muscle groups in one workout, the difference will only be in the degree of load (light, medium and heavy training days).
Frequent workouts
Thus, frequent training in the overwhelming majority leads to the fact that the body does not have time to fully recover (the maximum is reached in the first phase - recovery to the initial level) before the next training. Ultimately, fatigue accumulates (both in the muscles and the nervous system) and the first symptoms of overtraining appear:
- prostration
- lack of desire to exercise
- aching pain in muscles and joints
And if you don’t change anything in your training system, the symptoms of overtraining begin to progress , as a result, the athlete generally loses his acquired physical shape, more and more new injuries and, of course, immunity , against the background of which ARVI and other chronic diseases worsen.
Frequency of training while increasing strength (strength indicators)
Training aimed at a pronounced increase in strength indicators should be carried out infrequently, but the degree of their intensity on certain days should reach 90-100% , that is, work should be carried out at maximum and near maximum weights.
Training for strength is significantly different from training for muscle growth, the main differences are:
- Rest time between approaches (always longer, rest on average 2-4 minutes)
- Number of exercises for the main muscle groups (not many, usually 2-3 no more)
- Number of repetitions per set (from 2 to 6)
- Working weight (periodically reaches 85-100% of the maximum)
Naturally, with such differences, it is impossible to conduct training at the same frequency.
Frequency of training while increasing strength indicators
If we are talking about muscle growth, then training per week can be, depending on the chosen training program (fullbody or split), from 2 to 5 times , while strength training usually takes place no more than 3 times a week .
Training frequency with an emphasis on muscle growth
The unique thing about training with an emphasis on muscle growth is that when we strive to increase strength, mass certainly increases. That is why, training to increase strength indicators also increases muscle mass .
Frequency of training to increase muscle mass
Depending on your level of training (beginner, experienced or advanced), you need to choose the optimal frequency of the training process for muscle growth.
- Beginner (no more than 3 workouts per week are recommended; more frequent workouts can lead to overtraining)
- Experienced (about 3-4)
- Advanced (5 workouts are possible, the main thing is that the load is correctly distributed among muscle groups)
Let's find out what the science says about training frequency when focusing on muscle growth.
Experiment: how training frequency affects an athlete’s strength and muscle mass levels
In 2018, a scientific experiment was conducted, the essence of which was that scientists took a group of 23 test athletes , which were randomly divided into 2 subgroups . The first did few exercises (according to the split principle), the second the same amount of training load .
- Group 1 performed 2 exercises in 5-10 working approaches
- Group 2 performed 11 exercises , but performed only 1-2 working approaches in each of them
Both subgroups trained 5 days a week (Monday to Friday).
1st (left) and 2nd (right) experimental group and their exercises
The study lasted 8 weeks , and the final assessment was that both groups gained in both strength and muscle hypertrophy (see graph), but the group that trained frequently managed to outperform slightly more in the long term. this gap would only increase.
The study itself is called:
High-frequency resistance training is not more effective than low-frequency resistance training in increasing muscle mass and strength in well-trained men. Gomes GK, Franco CM, Nunes PRP, Orsatti FL. J Strength Cond Res. 2022 Feb 27. doi: 10.1519/JSC.0000000000002559.
It is also worth noting that athletes from the first group , where training of individual muscle groups was carried out rarely, complained more about post-workout muscle soreness ( soreness ), although their results turned out to be worse (that is, muscle pain is not always good and better than then, when she's not there).
Experiment results
Another scientific study (Tang, JE, Perco, JG, Moore, DR, Wilkinson, SB, & Phillips, SM (2008). Resistance training alters the response of a fed state mixed muscle protein synthesis in young men. American Journal of Physiology- Regulatory, Integrative and Comparative Physiology, 294(1), R172-R178.) based on the results of which scientists found that in a beginner athlete, the muscles respond much better to the load and continue to grow for another 2-3 days , while in an experienced this period is about 16 hours .
Naturally, you must understand that all these scientific experiments are only recommended , and not as instructions for action.
8 weeks is not one or 2 years, and all these experiments do not take into account many factors , for example, how a person eats, how he recovers outside of training, how hard he works (after all, in fact, there are many hacks). Therefore, the most correct indicator in everything in this matter is your well-being and naturally positive dynamics in achieving your goal.
In addition, it cannot be said that some basic exercises (for example, deadlifts or squats with a barbell on the shoulders) involve many muscle groups, and a load of 70-80% , provided that the person does not slack, can cause significant fatigue and There can be no talk of any daily training.
Preparations for normalizing stool and treating constipation
According to their action, laxatives can be divided into several groups:
- Irritating laxatives – tablets, suppositories, drops. They irritate intestinal receptors and cause increased peristalsis.
- Increasing the volume of intestinal contents are ballast substances (bran, flax seed).
- Helping to soften the contents - liquid paraffin, petroleum jelly.
- Osmotic agents increase the fluid content in the intestinal lumen (lactulose, lactitol, macrogol/polyethylene glycol).
All of the above groups of drugs have strengths and weaknesses (You can read more about the types of laxatives, their advantages and disadvantages in the article “How to choose the right laxative?”). However, to solve the problem, an integrated approach to treatment will give the best result. A combination of physical activity, proper diet, drinking enough water and the use of laxatives allows you to restore regular bowel movements and restore the joy of life3. To normalize stool and treat constipation, the optimal choice would be osmotic agents8, in particular the drug Duphalac®.
Frequency of training when losing weight (burning fat)
The frequency of training when losing weight can be different, and everything will depend directly on the goal : some athletes need to dry out muscle mass, that is, lose weight and at the same time keep their muscles in good shape , while other athletes (especially females) are concerned exclusively with a slim figure.
When drying muscles
Athletes who want to lose weight for the purpose of drying muscles should proceed from real capabilities to visit the gym/gym; the frequency of training will depend on this.
For example, from this article, you may know that the best way to dry muscles is to separate cardio training from strength ; in this case, the frequency of the training process can reach 5-6 workouts per week. But if you don’t have the opportunity to go to the gym, then do 3 full strength training sessions with cardio in one day , with aerobic exercises coming after you have already completed your strength training program. Otherwise, you simply won’t have the strength (due to glycogen ) to perform strength exercises , but fullness and muscle tone should be a priority .
Frequency of muscle cutting training
For normal weight loss (for a slim figure)
Regular weight loss or weight loss differs from drying mainly in that the athlete does not strive for relief of muscle mass, that is, the main goal is to get rid of excess fat , make a slim figure, everything else goes by the wayside. Therefore, in this case, it will be easier for you to lose weight correctly.
The frequency of training should range from 3-5 times a week , depending on your level of fitness (the higher it is, the more you can train). And of course, you need to take into account the duration of the training session; the shorter it is, the more training sessions there should be per week.
The intensity of training for the purpose of losing weight should be moderate and keep your heart rate at 120-130 beats per minute (active fat burning zone).
Frequency of training when losing weight
Minimum recovery time
Quite often you can hear that a person needs 24 hours to recover. Let us say right away that this statement is not unfounded. Within a day, the human body is able to form new structures (enzymes, muscle fibers, mitochondria) and restore energy reserves for the next training session. The following are best suited for this interval:
- beginners who have been training for no more than 2-3 months;
- elderly people whose age has exceeded 50;
- average gym goers who exercise for themselves, and not for a professional career in the field of fitness and bodybuilding.
Training frequency while increasing endurance
The frequency of the training process when increasing endurance will directly depend on what type of endurance you want to train.
In the traditional sense, by endurance, many athletes always mean general type, that is, the ability to perform monotonous, physical work for a long time at a heart rate of 60-70% of the maximum. For example, bright representatives of general ( aerobic ) endurance are such sports as:
- Skis
- Long distance running
- Swimming
- Cycling
Frequency of training while increasing endurance
Moreover, athletes of some other sports must develop not only aerobic endurance, but also anaerobic , for example:
- Football (short, quick runs and long distance running)
- Martial arts (almost all muscle groups are involved in the work, it is necessary to push, throw, strike, and also apply pressure/resistance to the opponent - often for a long time)
nature will depend on what type of endurance you want to develop .
In the case of developing aerobic endurance , it is necessary to adhere to daily, long-term workouts that saturate the blood well with oxygen , increasing VO 2 , and at the same time the number of mitochondria and capillaries per muscle fiber and much more.
It is not necessary to do daily runs of 5-10 km, it is enough to jog at an easy pace for 30-40 minutes , gradually, with increasing fitness levels, improve the running time between checkpoints or increase the distance between them at equal intervals of time, and all this must be done at the same pulse , only then can you objectively judge the improvement of your endurance.
If we are talking about anaerobic endurance (energy supply occurs under conditions of oxygen starvation , due to the consumption of creatine phosphate and glycogen along the path of anaerobic glycolysis - who is interested in a more detailed topic of the physiology of muscle contraction, then follow this link), then the situation with the training process is a little different More modestly, it will be enough to do 3-4 workouts a week at a good pace (such workouts usually take no more than 60 minutes ).
Increase in aerobic-anaerobic endurance
One of the best options for training anaerobic endurance is circuit training with the inclusion of strength exercises.
We advise you to include in your anaerobic endurance training not only strength (anaerobic exercises), but also aerobic (jumping rope, jumping, jumping, burpees, etc.), you just need to do the latter at a high pace for a short period of time (30-60 seconds) .
Benefits of Duphalac®
Duphalac® has a dual effect: it gently and comfortably cleanses the intestines, providing a laxative effect, and due to its prebiotic effect, the drug allows you to restore the balance of intestinal microflora and has a long-term effect in normalizing stool6,10.
Duphalac® has a favorable safety profile and is suitable for people of any age, as well as children from the first days of life, pregnant and lactating women2,10.
Duphalac® is the optimal remedy for chronic constipation and irregular bowel movements, since when it is taken, the intestines do not stop working on their own, and it can be used for as long as necessary9,10.
RUS2132194 from 07/21/2020
Co-author of articles, editor - Shimbaretsky Georgy Alekseevich.
Features of training frequency
Despite the fact that you already know what optimal frequency you need to train depending on your goal (muscle growth, strength, endurance) and level of training, there are some restrictions and deviations from the usual training process that must be taken into account if you want to train effectively and safe .
With muscle overtraining
Loss of energy for training, deterioration in sports performance, physical fitness, and sometimes banal motivation to train, all this is associated with overtraining , that is, a state of the body in which stress (emotional, psychological or physical) exceeds recovery abilities.
As one of the measures to prevent/treat overtraining, infrequent training is used, that is, is reduced .
For example, in your usual training regime you do only 3-4 workouts a week, and one “wonderful” day you feel that you don’t have the strength to train, and no energy drinks (we’re talking about pre-workout complexes) and extra sleep on 1- 2 hours doesn't help. In this case, we recommend that you add 1-2 days of rest between workouts - sometimes this method helps prevent overtraining (especially at the initial stage of its development).
Training frequency and muscle overtraining
But what to do with your training program if your overtraining is in an advanced stage? The answer is extremely simple - wait for time, take a break from the training process (usually 2-3 weeks of rest help the body recover from “overtraining”).
On a chemical course of steroids
Training on anabolic steroids differs primarily from natural training in that it can be carried out more often and more rigorously , due to the accelerated recovery of the body.
Testosterone is a male sex hormone that has a powerful anabolic effect, under the influence of which, provided that you train in a strength style, muscle mass and strength begin to quickly respond to the load. So, if you are on a “ steroid cycle ,” then recovery occurs much faster, and training can be done more often, for example, training up to 5-6 times a week , without fear of overtraining. And that is why all the advice from professional bodybuilders , as well as their training schemes, do not work on “naturals”; they cannot perform the crazy training volume that chemical bodybuilders , not to mention the fact that their systems are far from ideal and in In fact, they only work effectively on athletes taking anabolic steroids.
The effect of anabolic steroids on training frequency
At home
If you create conditions at home for full-fledged training (strength or cardio), then they will be no different from training in the gym. At the same time, the frequency of the training process will remain the same.
The main problem of all home workouts is creating optimal conditions:
- purchase of training equipment (bench, racks, mats, horizontal bar, barbell, dumbbells, etc.)
- availability of a spacious, free room
- creating a special atmosphere (turning on music, sticking motivational posters on the wall)
Features of the frequency of training at home
And of course, we must not forget that neighbors and equipment will have to be placed carefully under you, not to mention the fact that you may be distracted from the training process by ordinary household chores .
Due to the above-mentioned non-objective reasons for skipping/reducing training time, your frequency and effectiveness of home training may decrease.
But if you are confident that you can create comfortable conditions for training at home, then feel free to start implementing them, while maintaining the training frequency recommended below, depending on your goal.
Treatment and prevention
It is important to prevent irregular bowel movements from becoming constipated, but to take control of the situation in time and help the intestines restore normal functioning. Don't wait for the problem to get worse. We need to act.
The main goal is to get rid of the disturbing discomfort, restore the normal rate of bowel movements and return stool without difficulty.
The result can be achieved by changing your lifestyle and eating habits. It is necessary to include foods rich in fiber in your daily diet. It is also important to monitor your water balance and consume at least 1.5 - 2.5 liters of fluid per day. It is recommended to eat more vegetables, fruits, berries, food bran, dried apricots, prunes and apples5.
However, in practice it has been observed that the diet may not have a lasting effect5. It is perceived not as a new lifestyle, but as a temporary limitation for relieving symptoms, which later leads to their return and the problem becoming more serious, chronic.
Normalization of stool is facilitated by increased motor activity, strengthening of the pelvic floor and abdominal muscles. It is also important to create comfortable psychological conditions for going to the toilet7. Calm, measured morning hours are the most optimal for the formation of stable urges in accordance with biological rhythms. However, sometimes the above measures are not enough to cope with the problem. Then laxatives come to the rescue.
