Don’t do muscle strength training every day! How often is the best thing to do? Is it enough to make just one set?

Q: How often is the best time to do muscle strength training?

Light exercises such as walking can be performed every day, but muscle strength training cannot be performed every day, and it will be sufficient to do it twice a week. The mechanism for muscle growth through strength training can be explained in "Super Recovery Mode". After stimulating muscles through muscle strength training, the muscles will accumulate fatigue, and then let the body rest appropriately, take nutrients such as sugar and protein, and the muscles will recover from fatigue and gain growth. Compared with the previous muscle strength training, muscle strength will slightly improve. Since "the degree after recovery is more than before", it is called "super recovery". It is generally believed that muscles can withstand the same stimulation next time they face.

The muscle "super recovery" cycle takes 48 hours to 72 hours.

Calculate the period of hyperrecovery, and then perform the next training, and the muscles will continue to produce hyperrecovery, resulting in sudden and rapid growth. The muscle strength is proportional to the muscle profile, so the increase in muscle strength is equivalent to muscle hypertrophy, which means that the muscle has grown. Although it varies due to the strength of muscle training, the time from the time it takes to the hyperrecovery is usually 48 to 72 hours. Therefore, it is best to do strength training twice a week between two to three days.

Many people will only pay attention to the training frequency twice a week, but to use the principle of hyperrecovery, the most important thing is the interval between each training. Don’t focus your strength training on weekends just because you “have no time to train on weekdays”. Please arrange for strength training on Mondays, Thursdays, Sundays, Wednesdays, ………

If the number of training sessions per week increases, the muscles cannot be regained and it is not easy to nourish the muscles.

If the frequency is increased to four or five times a week, the muscles can easily become tired due to overtraining. When the muscles have not recovered from fatigue, the next muscle strength training will be performed, which will be difficult to produce hyperrecovery phenomena, and the training quality will be reduced, and the goal of hypertrophy will not be successfully achieved. Sportsmen often say that "rest is also a circle of training", which is based on this principle.

On the other hand, if the training interval is more than four days, the super recovery will end and the muscle strength will return to its original state. Once this happens, the muscle strength training that has been hard to continue to work hard will fall into a state of being in place. During the process, muscles cannot grow rapidly. It is recommended to find days that are convenient for muscle training based on your own lifestyle, maintain two times a week, each time for two to three days, and continue to fight.

Q: Is it enough to do only one set at a time for muscle strength training?

When conducting training, don't just do one set and give up. Install the appropriate rest time and make about three sets in succession. Stop after just one training session, and the muscles are also difficult to become hypertrophy (see chart).

Make only one set and rest, the muscles will not grow bigger, and you need to make three sets in succession.

People who have no experience in muscle training may think: "It is impossible to do the first training session, so how can you do the second one?" But that's not the case. After a short rest, the muscles will recover from fatigue and continue to undergo the same training. The muscle fibers that are not adjusted during the first training session are gradually adjusted.

The muscle fibers that form muscles are not always working. The exercise nerve will determine which muscle fibers to use and the proportions to use. Each time the muscle contracts, the muscle fibers that the exercise nerve adjusts will change. Just like factory workers or convenience store staff are running, the exercise nerves will also avoid focusing on specific muscle fibers. If the same muscle is used during each training, the muscle fiber will suffer from excessive pressure due to excessive stress.

A careful observation reveals that even in the same training set, the skin structuring members used each time are different. In other words, the first and second training use different sarcoma. We call the tactile muscles that are tuned in the first training session Group A. When we are in the second group, the main function will be the skin fibers other than Group A, which we call Group B. When entering the third training, it is not the A or B that is adjusted, but the muscle fiber of the C group.

Do not force each group to achieve the same number of times to avoid distorted posture.

Just like the female idol group is divided into A, B, and C. Although the members are more complicated, after continuing to do three training sessions, it can almost stimulate the muscle fibers that form the target muscle without leakage. Since muscle hypertrophy is hypertrophy of the muscle fiber, as long as possible, the muscles can grow more efficiently. If you still have a lot of effort after completing the third set of training, you can try to make the fourth set.

If you do your best to train, even if the first group can do 12 times, when you enter the second group, you may give up after 10 or 9 times. When you reach the third group, it may be extremely limited if you do 8 strokes. Even if the members of the muscle fiber change, and there are also repeated members, the overall muscles will still accumulate fatigue as each training session is performed. Therefore, you don’t have to force yourself to do the same number of training in each set of training. Too much attention may cause posture to go wrong and it will be difficult to effectively strengthen the target muscles.

Responsible editor: Gu Zihuan