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Optimal frequency of training

Optimal frequency of training

Many athletes devote a lot of time to drawing up a nutrition plan, training programs, etc., but not everyone is asked by the frequency of training and duration, although these moments are also very important for the effective progression of the athlete. Correctly chosen frequency of trainings allows to progress more quickly in the sports results and avoid overtraining.


The optimal frequency of training


The optimal frequency of training is the frequency of the exercise, in which each subsequent occupation falls on the peak of supercompensation. Supercompensation is the period when the trainee parameter has a higher value than the initial value. Simply put, this is the time interval in which training will be most effective. Supercompensation is one of the phases of recovery after workout, in all there are 3 phases:


Recovery phase – the muscles are just being restored, their training will not be useful and can lead to overtraining.

The phase of supercompensation – the period of increased working capacity, the muscles recovered – it’s time to train.

The return phase is a return to the initial level of efficiency, workout will be useful, but not as effective as in the phase of supercompensation.


Each athlete has a supercompensation period at different times, depending on his individual characteristics and workout routine. As you can see, in order for the exercises to have the greatest effect, you need to know how often to conduct training to get to the right phase.


Frequent training


If the workouts are carried out very often, the muscles will not have time to recover. This will only aggravate your situation, and each subsequent exercise will gradually lead to overtraining and stagnation. Also, frequent workouts can be part of the training plan (as with split training), at which time the muscles will tire more than usual and require a longer time to recover. For example, some professional athletes train 6 days a week, but under the split program, that is, in any case, each muscle group will have enough time to recover. Therefore, frequent training can be both useful and harmful, depending on which program you train (full-body, split, top-bottom, etc.).


Rare training


If the frequency of training is low, then you will not be able to conduct workouts during the phase of supercompensation and the effectiveness of your classes will decrease. Today, there are many different opinions on how often to conduct training. Arnold Schwarzenegger in his books wrote that he trained every day 2 times, and Mike Mentzer wrote in his works that it is better to train not more often 2 times a week.


Modern experts believe that both these options are extremely wrong and we should look for the golden mean.


Scientific studies have shown that the recovery of muscles requires an average of two days, and the peak of the period of supercompensation occurs only 6-7 days after a good workout. Based on this information, we can say that the optimal frequency of training is 1 time per week for each individual muscle group. Since most athletes train 2-3 groups of muscles per workout, it is best to do 3-4 workouts a week.


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