How often and long should you train as a bodybuilder?That’s the big question at the bodybuilding. The various rumours about the optimum training frequency and duration are circulating. Read further if you want to know the truth about the optimal training frequency and see whether you can or not confirm that from personal experience.
This article is be controversial no doubt because the theme of training frequency one issues is the most talked-about bodybuilding. How often should you exercise during the week? Along with the questions “how much should you eat?” and “What exercises are the best for bodybuilding?”.
The speech is here but the training frequency and knocking at the door not only, I sprinkle them with the statement “you can build significantly on muscle mass if you a muscle group – let’s friends on the lips melt – once per month are training.” Best you write yourself once again that friends, so that you can better process this statement.
Optimal training frequency – the rumors
There are dark rumors in bodybuilding insiders. Whispered, but never loudly pronounced. Rumor has it that the sizes of sports and sports nutrition industry not are interested in that the masses had great success bodybuilders at leisure, since they are otherwise out of business.
If athletes are not extremely building, then the industry can rely on, that they can sell their new ‘miracle products’ in terms of muscle or muscles to grow even faster to let a new training device.
Bodybuilders using effective training systems, can build massive body. Who really has muscle, doesn’t necessarily need the latest development on the soup item market. In addition, these athletes are usually better informed. It’s also bad for high sales figures.
Bodybuilder who know the truth, wonder often, as it is used by countless training articles in the classic bodybuilding magazines have blinded. This is but only, of course, since we are the naive opinion that everything bodybuilding books in the famous glossy, must conform to the truth and us to bring in our sport to the front.
We want most as possible build muscle mass fast. Many bodybuilding magazines print long training plans with countless different exercises into their training rubrics. These do not act properly beginners, but also the most advanced but for bodybuilding. Sure, a volume training works in the first weeks of training, the training plan is new to the body. As a result, that many athletes in the event and the training volume by week to week is increasing.
Actually most build bodybuilding beginners but not really on with these training plans and buy next month for monthly magazines and Sportnahrungs products. You are trapped in this cycle of misinformation and solid lies.
Anyone who himself dares to speak the truth is attacked (such as Mike Mentzer, to a known name) or simply suppressed the information. It has come now so far that you can believe little of what one reads, because often commercial interests behind the words. Of course all dark rumors…
Short, intensive training sessions
Short, high-intensity workouts provide the exclusive power, which tears the wall to reach your ultimate potential in bodybuilding.Short, sharp training sessions bring you quickly to the top. Athletes who follow the classical principles of training, then look really old against you.
It is certainly not the only way. There are many paths that lead to the top of the mountain. You can enjoy the view on a nice, leisurely walk, or you can bite your teeth together and Sprint to the top of the mountain. Sprint with me and the HIT training to the top! If it is enough not quite up to the peak, so definitely to fucking just before that.
Authors such as Mike Mentzer or even Stuart McRobert are of the view that this training method is the best way. There is only very little sportsmen, not exceptionally fast rebuild with this form of training ground. Because, if it was good enough for Dorian Yates and Menzer, why not for you?
The body responds almost identical to the training loads in all athletes who use this method of training. It is based on scientific evidence, how training affected the body development. If we were all so different, a research in the field of medicine or even the nutrition science would be useless.
Who long coached, trained with low intensity. Who coached too long, which hurts even the ability of the body to regenerate itself by training loads quickly. Also, from a muscle building workout plan , to make a strength endurance plan that makes you then but wiry (and provides the illusion that you’ve built muscles, even if this is only an optical illusion, since the muscles due to the reduction in fat are more visible) but not bulky.
Sure, there are exceptions, but this affects the genetic elite in which already muscle occurs when they look at only the weights. But we all are doomed to make more training than is good for us, because the bodybuilding mentality slightly ‘more is better’ shifts in that direction. This is still the most commonly used thesis.
No weight gain? Then you must take a more Sportnahrungs products or even anabolic steroids . You build up still no muscle mass?Then do you not long enough or do enough different exercises. Take more products, more effective steroids and you will achieve the desired muscle – which is like to told us!
The bodybuilding 3 x a week trained founding fathers, for one hour per workout. You no longer than 3-4 basic exercises for each muscle group, usually not more like 2 exercises per muscle group and usually made mostly sets and built it up to gigantic well.Hardcore supplements were still rarely used in this ‘Golden’ days of bodybuilding. Also, products such as proteins, amino acid tablets from beef liver and multivitamins were used base.
The “secret” was hard, short training and much healthy foods with adequate recovery. The bodybuilder had a good muscle building 30 years ago because they not exceeded by training loads to regenerate the body’s ability. The muscle groups, they called for short and hard training, could repair itself and respond to the stresses of training with hypertrophy (muscle growth).
In other words, there was no overtraining with you. Overtraining prevents any significant muscle growth. It is better to train rather too little. Yes, with anabolic steroids or other illegal substances can be sure longer work and achieve good results. But why is 50% satisfied with, if even 100% can be achieved by clever training?
Even with the use of anabolic steroids, there are limits what is possible on compensation of wrong training. An overtraining affects “chemically” supported bodybuilder. Overtraining is in any case a mass building killer.
Only when bodybuilding was a big business, when we were suddenly more and more different strength training machines in the former “iron Chambers”, the is now modern “fitness studios” called, as sport nutrition products were advertised in newly-created bodybuilding magazines, also the training plans were always more extensive and the training time is often doubled. From the supplement, authors who we informed in articles, that we could train longer by taking steroids have been sellers. From 2 exercises with 3 sets of 5 and more exercises with 5 sets were.
The people I know from my gym and which are most massigsten, exercise often very irregular. You are also often 4-5 times a week in the Studio, train but only very briefly, and meticulously ensure that no overtraining symptoms occur. Overtraining is more a metabolic problem, as a local in a single muscle group. It occurs when you überforderst the entire body.
Then check out a new training systems – no success
A top level competitive bodybuilders such as Agent X, unaufgewärmt with 50cm arms, these trained only once a week with a practice and 2 sentences. His best and quickest muscular gains him not less than 5 brought top 3 finishes and a first place at bodybuilding Championships, he had, as he trained only once every 9 days each part of the body for longer than only 20 minutes. How many of you spend so much time for just an exercise?
If something doesn’t work, what holds you then? It’s like in the Simpsons as Homer Moe asks how he should get out of the hole out that he has dug itself. MOE replies, “Dig further!”. Good luck with MOE. If you can, find no changes at the latest in monthly view, then you owe it yourself, it’s not progress. Change something on your system.
No further dig your hole and climb up the ladder. If something shows no effect, change it or start with fly-fishing, if it does not advance in bodybuilding. This article is no sermon, to give only to imagine, where you want to lead your way in bodybuilding. If what you’re currently at the training works, then let us change it together.
Have the confidence to make shorter, less frequent training sessions and you can soon reap the fruits. It happens only in your head, that decreases your muscle mass or you have no muscle growth at the same rate, how your workouts are fewer and shorter.
I am professionally strained and my family calls me also, so I often can’t get to the training, but still I have no muscle loss. As long as you healthy and balanced eating and clever work in the short remaining time out, nothing happens.
I always get letters from athletes that I report that only pruning their training plan has caused incredible successes. Nothing else, no steroids, fancy food strategies, just through less training.
Workout in the Fitness Studio
A study last year showed that 6 out of 10 people who have signed up in a fitness studio as a member, announced again 6 months.Perhaps it is in the interest of those, make the money with something, the people not the correct way to show how you should train.In most Studios I hear with still the rule 5 sets depending on repetition, in the last sentence work out 10-12 to the load termination and 3-4 exercises per body part.
Sure beginner with this type of training can build good bodybuilding muscle mass at the beginning, because athletes at the beginning of a strength training have always a muscle growth, no matter how they train. Later, they then think that it is no longer with the muscle growth, because the body is familiar with the training loads. Result, the one or the other set is made it in addition to the 20, making them already for the biceps.
It’s already cynical that despite so much information and recognized studies in terms of training planning and training frequency, still get the same shit happens and athletes are thus slowed down in their body development.
It happened not only into the bodybuilding industry, in many lines of business, money is earned by misinformation. Fear causes people to buy things, fear not to be part, afraid to stay back. PC repair services charge a fortune for repairs, you can with a little knowledge and car didactics easily could do.
Collect knowledge on the bodybuilding training and bodybuilding nutrition and you can be your own “boss”, be your own trainer, personalize your nutrition plans themselves and have ultimately the mass building you friends desired. Life is too short for unproductive ventures. A year in which you follow the wrong system when training, a year where you can have thought to also 5Kilo on muscle mass and 3 cm arm circumference, is simply just by less training.
Training only 1 x per week
Currently, I only 1 x train an athlete who can train only 1 x per week and his whole muscle groups in the month. He weighed barely 100kg, had 3 years of training experience in bodybuilding, the subsequent muscle gains are not so muscle growth, every bodybuilding has beginner, no matter how he trained initially. He had simply no time for more frequent training sessions.
He made then that, the best of every situation what do all great bodybuilder-, to achieve maximum muscle growth. In the past 3 years, he had won just over 2 kg of pure muscle mass to do so and lost 1.5 kg of body fat. Now, after 6 months training with only one body part per week, he was able to put 2 cm arm circumference and nearly 5 kg of muscle mass. To do this, he lost 2.5 kg of body fat. He now looks like a completely different person. Like a real bodybuilder-no doubt.
Imagine 5 kg of pure, extra muscle mass, you would look like. Now we have 10 athletes who train according to the system below.After 6 weeks, it comes up at all on the scale and they look great. All without anabolic steroids only through high-quality nutrition and selected key supplements.
The new mantra when it comes to bodybuilding training is “less is more!” This slogan was all books and magazine articles to replace, which still recommend 5 sets à 10-12 repetitions is the key for fast muscle mass building.
Sure belongs to the muscles to demand extremely hard but the rule of thumb is – train up on BB´s blood, to reach muscle failure, but to reach that in so little time and so little exercises, and records as possible. Then out of the Studio, dining and relaxation are then announced. It’s really that simple, but it is extremely difficult to reduce the scope of your training the most bodybuilders.
The training plan – 1 training per week
Following the training plan of the athlete who was able to build gigantic 4.8 kg muscle mass in 182 days.
Training week 1: Back and biceps
-1 set of covers 30 reps.
-3 sets LAT 12 – 10-8
-2 sets of Scott curl SZ rod
Training week 2: Chest and triceps
-1 set of KH flyer flat bench – 30 reps
-3 sets of KH flyer incline bench 12 – 10-8
-1 set heavy LH sloping bench 8-10 reps.
-2 sets of triceps press 10-8 reps.
-1 set heavy bench press with close grip or dips to the cessation of stress.
Training week 3: Legs and calves
-1 x 20 reps barbell squats
-2 sets of leg 10-8 reps.
-3 sets of calf raises standing. 12-15 reps.
Training week 4: Shoulders and trapezius
-1 set of KH lateral raises 30 reps.
-3 sets of KH lateral raise per 12-10 – 8 reps.
-1 set of heavy barbell presses back 10-8 reps.
-2 sets of shrugs 10-8 reps.
Train so that each the last 4 repetitions of a set already properly hurt, not just at the last sentence. Slightly increase the weight at each training session, but always pay attention for proper execution of movement. Slow motion, 3 seconds, 3 seconds down.
Each training day starts with a warm-up set of 30 reps, before fatigue.
How often should you train at the bodybuilding – summary
For those who do not manage to drive, but still fast less than 5 times a week in the Studio and to rebuild muscle mass anabolic steroids free There is a simple solution train less and build up stronger.
With regard to the nutrition – eat everything that is edible and is not still alive and fails (your training partner for example) and drink not less than 3 protein shakes throughout the day distributed (especially after training and before bedtime) in addition to your basic nutrition. This is the only supplement that I would necessarily recommend, everything else like Supps pre-workout, creatine, etc. remains up to friends.