Is it possible to train every day

The desire to find a beautiful and sculpted body encourages a person to engage in strength training, but progress in the classes is noticeable for everyone in different ways. One is enough to visit the simulator twice or thrice a week to achieve excellent results. Others calmly go to the gym every day, look and feel wonderful at the same time, even taking into account the fact that most sources say that muscles need to be given time to recover. And if you want to achieve your goals in a short time, the question of the relevance of daily training comes to the fore.


  • 1 How long does the body need to recover "> 2 Frequency of training for each muscle group
  • 3 How much do beginners need to rest?
  • 4 Recovery of experienced bodybuilders
  • 5 Number of sets and training time
  • 6 Important Points to Remember
  • 7 Training plan
    • 7.1 Bleeding a specific muscle group every seven days
    • 7.2 Pumping the torso
    • 7.3 Scheme of two-day training per week
  • 8 General recommendations

How long does the body need to recover?

The human body needs to rest. Otherwise, there will come a state of overtraining, when even the most perfectly selected training program will not bring results. The minimum recovery period is 24 hours. Twenty-four hours after training, the body becomes fully prepared for the next lesson.

This condition does not apply to everyone, but affects only the following groups of people:

  • beginners, that is, those who have recently started training;
  • age athletes who are already fifty years old or older;
  • lovers who do not plan to achieve any serious sporting goals.

The day between two workouts is necessary so that the body regenerates, enzymes are developed, new muscle fibers appear, and also a sufficient amount of energy is gained.

The maximum allowable time that a person can devote to training on simulators without rest is three days. This mode without a break is only suitable:

  • actively pumping up muscles of arms, legs, back;
  • professional athletes working with large weights.

These recommendations should not be taken as absolute true. The body of each person is individual, therefore, a specific period for recovery is determined together with experienced trainers and mentors, but if we are talking about independent studies, one should not neglect the advice.

The frequency of training for each muscle group

To increase the volume and relief of muscles is a goal that is achieved exclusively with a regular and continuous training cycle. Large breaks minimize the effort that is being made, so with a break for rest, you should determine for your particular case. This does not mean that you can simply choose a certain time yourself, because there are rules that can not be neglected.

The larger the muscle group, the longer it is restored, since it requires much more study and load. Therefore, workouts that combine small and large muscle groups are incorrect. You can not, for example, simultaneously pump legs with biceps and shoulders. This is due to the size of the first.

The feet account for about fifty percent of the total muscle mass of the whole body. And if you combine the training of the lower extremities with other groups, this will not bring efficiency, since it will not be possible to work out either small or large muscles, since the exerted load will not be enough to pump in both directions. Such a large muscle group as the legs should be given a separate training day. In addition, it should be borne in mind that they will need much more rest than the muscles of the hands.

Small muscle groups, which include the shoulder girdle, biceps, triceps and others, recover faster, so they can be trained more often. The shoulders, for example, are involved in pumping the pectoral muscles, which in no way contradicts the principle of proper recovery after training.

How much do beginners need to rest ">

People who have just started training can relax less than the more experienced gym mates. This is due to the curriculum itself. Bodybuilders with experience take large weights, perform complicated variations of exercises, therefore, the load that is on the muscles is much greater.

Beginners do not use their muscles with such a return, because they simply do not withstand such a pace. The absence of maximum loads allows you to devote much less time to rest, but only until they become experienced bodybuilders. Those who came to the simulator recently after pumping up large muscles can recover from 1.5 to 2 days, and experienced ones from 48 to 72 hours.

Restoring experienced bodybuilders

It takes a lot more time. Athletes with experience training intensively and intensely. They work at a pace that comes with experience, which greatly increases the load on the body. To enhance the effectiveness of training, bodybuilders work out a certain part of the torso at a time, loading each to the maximum.

This principle of split allows you to select a specific period for individual muscles and load them to the maximum. In addition, this makes it possible to have a good rest for a whole week. Thus, it turns out that training for each group is repeated once a week, when they are fully restored.

Number of sets and training time

This is another important point that must be taken into account. The optimal duration of the training should vary between 40-50 minutes. The exact time depends on the number of grids performed. For large muscle groups, usually 4-6, and for small - 1-3 approaches.

Important Points to Remember

Arnie - one of the most outstanding bodybuilders in the world, never missed the opportunity to train, and devoted absolutely every free minute to classes. Of course, in order to achieve such a high level, he went a rather long way, which allowed him to train up to several times a day. It is certainly possible to follow in the footsteps of a famous bodybuilder, but do not forget that Arnie did not immediately become strong.

As a beginner, he visited the gym no more than two or three times a week. When his body got used to the load, he increased the number of training days. Any other experienced athlete can do the same, but only when the muscles do not ache or hurt. In addition, it should be taken into account that the victory in competitions, fame and money became an excellent incentive for him to maintain his form.

In the world of professional bodybuilders, the competition is quite fierce and every athlete strives to become better. This was the main reason that Arnie had to completely revise his training plan, increasing the intensity and frequency of classes. Some bodybuilders take steroids with proteins, which allow you to accelerate recovery processes, as well as quickly adapt to increasing loads.

The key to success of successful bodybuilders is that they are fully able to concentrate on the training process and not be distracted. They can bring themselves to exhaustion even when they lift small weights, because they clearly imagine the result they want to achieve.

Another important point that absolutely all beginners should take into account is that without rest days they train inconstantly, but only three or four weeks before the competition.

Training plan

If you are going to become the owner of a beautiful relief body, you must have a clear training scheme and follow this program.

Bleeding a specific muscle group every seven days

It may look like this:

  • Monday - chest;
  • Tuesday is the back;
  • Wednesday - rest;
  • Thursday - legs;
  • Friday shoulders.

Rest on Saturday and Sunday. Thus, it turns out that during the week only one major muscle is worked out, and then it is restored within the next week. The main thing is that in each day the specific muscles are loaded.

Muscle loads should be maximized. Otherwise, the training day will be wasted, and this will slow down the development of pumping. You can’t strain too much. It is necessary to maintain a good balance, so that until the next lesson to be fully restored and full of strength.

Torso pumping

It is carried out three times a week - Monday, Wednesday, Friday. The whole torso is loaded. The remaining days are devoted to rest. Such a training scheme creates a good load, but no stress. With a three-time training scheme for the entire torso, you should do from 3 to 4 sets for each muscle group within the framework of one lesson. In other words, the total number of approaches is 9-12.

Scheme of two-day workouts per week

On Monday and Thursday, the upper part is pumped, and on Tuesday and Friday - the lower part of the torso. Wednesday, Saturday, Sunday are days off.

It turns out that each muscle group has a separate training day. This is an intermediate option between the first and second training regimen, which avoids both excessive and low loads.

The number of approaches for each category of exercises varies from 5 to 6. The pace is chosen moderate, which allows you to maintain the frequency and volume without any extremes. The total number of sets within the week is 10-12.

General recommendations

Bodybuilders most often resort to a training scheme in which the large muscle is worked out once a week, but this approach is not the most effective. This is especially true for those who are not used to working with large limit weights.

If many people think that such an attitude to this training plan does not reflect reality, you can compare this scheme with the one that assumes a load twice a week, then the total number of classes per year is 54 versus 102, respectively. Conclusions suggest themselves.

In other words, it turns out:

  • training with a frequency of once a week is the least effective;
  • classes three times a week are most acceptable for beginner bodybuilders;
  • trainings with a load on a muscle group twice a week can improve strength indicators, get rid of excess body fat, gaining muscle mass.

Therefore, based on the above information, we can conclude that daily training for a specific muscle group will not work. Muscle is pumped best when it has time to recover.