Gary Foo’s Post

Transcript

Does the frequency of your training sessions make a difference to your muscle growth? The truth is, it's not just about how often you train, but also about how you train. Science tells us that the optimal training frequency for each muscle group depends largely on individual fitness goals. Yet a common ground can be found. Generally speaking, training each muscle group two to three times per week seems to be the sweet spot for most individuals seeking to build muscle. Research suggests that training. Frequency doesn't have as much impact on muscle growth as the overall training volume does. In other words, the total number of sets you perform for each muscle group per week is of higher importance. When planning your training frequency, it's essential to consider how it interacts with other training variables such as volume and intensity. The intensity of your workout, measured as the percentage of your one repetition Max lift, influences how often you can train a muscle group if you're consistently. Training at very high intensities, you may need to train muscles less frequently than someone who primarily trains at moderate intensities. Relative intensity, which measures how close you go to failure on each set, is another factor to consider. If you push each set to the edge, you may benefit from a lower training volume and frequency. Conversely, if you tend to leave a few reps in the tank on most sets, you might respond better to higher training frequencies. Strength gain can be strategically planned by arranging the sets you perform weekly. While a small number of challenging sets can suffice for strength training, most powerlifting workouts involve more than the minimum in resistance training. It's possible to have too much of a good thing. While increasing your workload overtime is necessary for building muscular endurance, excessive junk volume can lead to recovery issues or even injury. The precise amount of too many sets varies from person to person. It's crucial to closely monitor your volume and assess its impact on your recovery. If you're performing 20 or more hard sets per body part per week and find it challenging to maintain progressive overload, you might be overdoing it. The same applies to muscle recovery if you notice. The increase in aches and pains feel lethargic, unmotivated, or consistently downtrodden. You may be entering overtraining territory. Give your muscles at least 48 hours of rest between workouts to provide ample time for recovery, and growth over training can hinder progress and increase the risk of injury. So remember the optimal training frequency for muscle growth depends on your individual needs and goals. However, training each muscle group two to three times per week while considering volume. Intensity and rest is a solid starting point. Listen to your body and adjust your training accordingly to optimize your results in some training frequency is just a piece of the puzzle. It's the way you train the intensity, volume and rest you give your body that will ultimately dictate the results. Keep this in mind and you're on the right path to achieve your fitness goals.