Training Frequency For Bodybuilding – Know About It
Body Building Info-Power Explosive already made a video about frequency of training, in which he explained it with an example, very clear and easy to understand, but we are going to discuss more in depth…
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Strength training is determined by the manipulation of the acute training variables. These variables are: the muscle action, selection of exercises, volume, intensity, recovery, frequency and speed of execution (Bird, et al. 2005). This means that it depends on the acute variables that we use will work one or another manifestation of the force, for example, if we manipulate acute variables to training and there are follows:
Action muscular Exercises Volume Intensity Frequency Speed Recovery Excentrica-concentrica Press banking 5 × 5 87% of 1RM 3 days Maximum 5 min
We are in a phase of strength, the method of training would be maximum intensities II, although already will be discussed more thoroughly the methods of training in subsequent articles.
In the previous article I spoke about the recovery. On this occasion I will do on the frequency of training, what say the researchers in sports science major on the frequency of training? We will first with a bit of theory…
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Kraemer et to the. (1988), defined the frequency of training (density) as the number of training sessions carried out over a period of time, this period of time is normally understood as sessions of training completed in a week. It is important to apply adequate frequency to ensure an optimum rest, be able to continue to make progress and avoid overtraining.
According to Pollock and Feigenbaum (1997), there is an optimal frequency of training for all muscle groups, is also very important the individual capacity to recover and the type of training sessions conducted. However, according to Jiménez (2005), it would be advisable to leave a day of rest between training sessions of the same musculorio or muscle area for optimum performance, but never let more than three days of rest between workouts, therefore, we can establish three weekly workouts as the optimal frequency for strength (Feigenbaum and Pollock, 1999) gains.However, Feigenbaum and Pollock (1999), establish that in subjects who are new to strength training, with two sessions per week can be 80-90% of adaptations that we would get more frequently. This same proposes the ACSM (2002), which indicates that the frequency of recommended training is of two to three days a week. Badillo and Ribas (2002), establish the optimal frequency for maximum strength gains are three or four times a week, although no more than two or three times the same exercises. These same authors establish this density for maximum power training.
In conclusion, we can say that 2-3 days is the optimal frequency of training, we must relax, at least a day after training a muscle, but not more than three area.
Analyzing the data above, the logic leads us to think that the most appropriate way of training is with routines type fullbody or leg and weider is not as efficient. A weider frequency 1 course is less recommended for progress, however, a weider two-frequency that can be it quite adequate at times.
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And is that they will be those who say that bodybuilders train weider… clear but they have ‘help’, with them, a more rapid recovery
2 they tend to make two daily, giving it, at least coaches, frequency 2 to every part of the body, and finally…
3 bodybuilders move heavy loads, so most young built an important base of strength.
So this is not weider, fullbody etc. the issue is that train the same muscle zone 2-3 days a week is optimal, both for growth, as for strength gains, but clear should adjust the volume… they cannot be 5 chest exercises 3 days a week… in the following article speak of volume and intensity of exercise to organize training sessions.
Is suitable to start the House through the roof.First build a base of strength with basic, and already then, when you have the experience and adequate basis can make sessions to improve one part of the body specifies, for example biceps, and make three types of curl at the same meeting, until then… forget the biceps, and let it RIP to the Remo…
Even if your priority is the hypertrophy, not force, and therefore gives you equal progress and the weight that you move, and the only thing you want is to crush you… If you raise 80 Kg bench press hard you will have a few pectorals imposing, conversely if hypertrophy is not your goal, but move 150 Kg bench press, you’ll have a few pectorals imposing…
To be strong and to move large loads, need a base of strength.The improvement is, as we saw earlier, leave at least one day of rest between workouts the same muscle zone, but no more than three, i.e. frequency 2-3.