training frequency

The frequency of training is an important factor in body building that it determines how effectively muscles are accumulated, toned or even strengthened. Establishing an appropriate training rhythm therefore is a key priority requirement for any serious professional or armature body builder. It is primarily important that a body builder determines from the very start of a program, how often he or she should train. Frequency of training involves the determination of the number of sessions in a week that a body builder should attend and finally hoe intensely the exercises should be. That is the rhythm of body building.

A body has to bear several considerations in mind while establishing the perfect rhythm to be adopted in a body building program. They bulk of concern however should be placed on harmonizing individual targets with the workout volume and workload. Body building results correspond directly to the effort input during the training sessions while all factors of diet and muscle levels withstanding as such, the training rhythm in body building must always be based exclusively on the actual training days spent in the gym not based on days of an ordinary calendar week. Individuals should endeavor to set a specific day dedicated to developing a specific muscle group or groups. If the body builder bases his or her training rhythm on calendar days like Monday to Friday, he or she will limit the potential benefits. Rhythm should for as much as possible make body building more than just a bare routine.

Rhythm of training ought to be thought of basically days i.e. day one, day two, day three etc. No requirement is placed on training days such it becomes a must that it falls on a specific calendar day. Only by scheduling training rhythm based on actual training days ensures that a body builder factors in interruptions like when sickness comes or when a body builder’s sleeping pattern is altered. Simply put, a bodybuilding trainee should and must always work independent of typical calendar considerations. Another key consideration is scheduling training for specific muscle groups. Different muscle groups require different exercises and intensity levels to develop and as such the trainee must accordingly differ the ratio of the training rhythm for each of these muscle groups. Fast twitch muscles for example are distinctly built as compared to slow twitch muscles.

Each muscle group demands unique recovery rates and even adapts differently to training stimuli and exhaustion. Typical large muscles and muscle groups like quadriceps and glutes primarily require duly extensive rest and recovery periods. Smaller muscle groups however like abs, neck, shoulders and calves all recover relatively fast and actually more efficiently. Exercise rhythm should factor in such requirements to ensure adequate rest and recovery after the workouts is achieved.

Advanced levels of body building allow trainees to go the extra mile differing intensity and durations of each training session. The key here is that the body builder must consciously monitor body reactions during and after each workout and even complement the judgment with an expert opinion based on performance and the objectives at hand. Overtraining and under training symptoms indicate an inappropriate training rhythm and requires immediate amends.

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