Understanding your physical condition is essential to achieving meaningful results
Have you started the year 2024 with all your strength in bodybuilding training? Fantastic! This enthusiasm will help you achieve significant results. And even better when this happens respecting rest times and under the supervision of a specialist. However, the curiosity remains, for example: at least how many times should you practice weight training?
Find out how often you should at least do weight training
“The minimum recommended frequency for bodybuilding should be sufficient to promote ongoing development of strength and hypertrophy. After all, periodization, which adjusts volume and intensity over time, is key. While there is no exact minimum frequency for everyone, train regularly it is essential for progress,” he said in an exclusive interview with Sport Life il personal trainer Giuliano Esperança.
Therefore, the maximum training frequency must be individualized to consider recovery capacity and specific goals. These methods help avoid overtraining and allow for continuous development, which appropriately balances volume and intensity.
“For both veterans and beginners, periodization is essential. Adjusting volume, intensity, and type of exercise is critical to maximizing gains, minimizing injury risk, and keeping training effective and challenging “, added Giuliano.
Message for a bodybuilding beginner
A novice bodybuilder should prioritize gradual adaptation to strength training. “It is important to learn correct techniques and vary exercises to optimize muscle fiber recruitment, which promotes increases in strength and hypertrophy safely and effectively,” staff advised.
More weight or more repetitions? What is better?
“The choice between more weight or more repetitions depends on your training goals. Periodization can include phases focused on heavier loads and phases with higher repetitions, which vary the stimulus to benefit different aspects of muscle development,” he replied.
Can you train for five days and rest for two?
“Training five days with two days of rest can be effective as long as the training program is well planned. Periodization allows you to regulate volume and intensity, which guarantees sufficient time for recovery and muscle adaptation,” concluded Giuliano Esperança.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.