Men and women, beginners and athletes – all who are engaged in bodybuilding and want to improve the result, sooner or later face such a dilemma. Since in fact, learn everything about the training: can I train every day, whether it threatens health, what should be the technique? These and many similar questions can be answered only by a coach, an instructor and other sports professionals. Let’s learn together the opinions of specialists …
What Masters Say
Studies have shown that a daily training program, when 2-3 new muscle groups are loaded “to failure” for 6 days. Сause overstrain of muscles and nervous system, worsen the condition of tendons and ligaments. Because of their fatigue, the strength and intensity of contraction of muscle fibers decreases. Hence – the load on them weakens, the mass ceases to increase. After 45 days of such a program – all the signs of overtraining appear.
The next study found that each age category of athletes, including the section on men and women, has its own specific period for the restoration of fibers (weight gain). Daily workouts are useful in a single case: quickly lose weight in a short space (no longer than 21 days, then do a week’s rest).
Too frequent training does not allow the muscle to increase in volume, due to the lack of a recovery period and tissue fatigue; Various injuries are increasing. Training with a large interval is also ineffective in bodybuilding – the set of mass does not occur due to the missed phase of supercompensation.
So maybe it’s all about the technique of performance? What advice do the trainers give? It turns out that 5-6-day loads are suitable only for athletes, 4-5-day – for professionals, all the other categories are recommended to train 2-3 days / week, making a mandatory break. Let’s consider the training program in more detail.
All the same, can I train every day for bodybuilders
Each beginner must pass the initial stage – circular training. When the working weight has increased, the instructor allows you to go to a two-day split (divided into parts), dividing the muscles of the body into the upper and lower muscle groups. Athletes with more than 12-15 months of training experience receive a 5-day training permit.
The main reason for switching to a split-system is that there is not enough time for 1 workout to pump the muscles of the body properly. The athlete has the opportunity to give a week’s rest to one part, but the next will be, for the same period, gain volume, and the third – give an intense load (triple [classic] split). With properly conducted training, the health risk will be zero, and muscle growth will “go uphill.”
Split-training for beginners
Training is conducted 6 times for 14 days with mandatory 3-day breaks for rest every week. The basic rule: for one training work out half of all muscle mass, making for each group 1-2 basic exercises. The program lasts 3-6 months (not less), then at the same interval in time add 1 day, gradually bringing to a 5-day training.
You can not in one day: train for more than an hour, do 100% load on the shoulder joint, perform more than 8 exercises or 22 approaches, pump back and legs or chest and deltas. This reduces the risk of getting a sports injury of the shoulder joint and spine.
An approximate version of the transition from a circular training to a two-day split:
- Monday – pumping the top.
- Tuesday is a break.
- Wednesday – pumping the bottom.
- Thursday is a break.
- Friday – working on the muscles of the upper.
- Saturday-Sunday – rest the body from the loads.
- From Monday next week – pump the bottom.
- Tuesday – rest.
- Wednesday – work out the top.
- Thursday is a break.
- Friday – again work the legs (bottom).
- Saturday-Sunday – rest from the loads.
Also You can build a training session and two days in a row and closer to the transition to a 3-day training .
More about split-training for professionals
The program is designed for a week, with mandatory 2-day breaks (days off) between classes. After rest, you should pump the muscle group that most requires loads (for example, back ). The next day, train the following areas of the muscular corset. But – the muscles in the exercise should not affect the areas that were trained the day before, even indirectly.
An approximate version of the 5-day program:
- Monday – pumping back: thickness (pull: rod in slope, horizontal block, T-hypha), width, cone (pull: vertical block to chest with wide grip and back grip narrow), spinal rectifiers, hips, buttocks ( hyperextensions ).
- Tuesday – pumping all sectors of the chest (push-up on the bars and bench presses: barbells, dumbbells), finally doing crossovers.
- Medium – legs: quadriceps and femoral biceps (basic exercises: bench press, squat with a bar, flexing / extending legs standing and sitting in the machine), shin (in the gym, climbing the socks).
- Thursday – deltoid muscles (press, mahi dumbbells).
- Friday – the muscles of the hands are pumped: shags or a lift with a bar, Scott’s bench, extension / bending with dumbbells.
- Saturday and Sunday – rest or swimming.
The above exercises and sequence are cited as examples. All are selected individually for the athlete.
As we see, even professional bodybuilding athletes do not have daily training – in each program there are mandatory 2-day breaks. Based on the experience of masters and analyzing the research of scientists – we came to the conclusion. That we can not conduct trainings every day. This not only negatively affects health, but also does not bring any positive result from the work done.