Learn all about the rest phases of bodybuilding and why you need to cycle wisely to maximize muscle growth. For many athletes, training intensity, the number of sets, repetitions, etc. are of particular importance in training. As a result, they completely forget about recovery. We will now tell you about the role of respite in bodybuilding.
The importance of recovery in bodybuilding
Before moving on to the role of recovery, you should understand that strength training is just a tool for gaining mass. In this case, it is necessary to follow certain rules so as not to get into a state of overtraining. Today the slogan is very popular - there can be no muscle growth without pain. It is he who is the main reason for the phenomenon of overtraining.
Most often, you can hear recommendations about the need for at least 3-time sessions throughout the week, performing 2-4 movements with 12-20 repetitions in each set. But this approach to bodybuilding is not universal and cannot be used by all athletes without exception.
It is more suitable for pro-athletes, and not for bodybuilding enthusiasts. At the same time, it is necessary to understand that elite athletes have much greater capabilities, as well as good genetics. Overtraining can be caused by three factors: high intensity, frequent exercise, and vigor. To achieve positive results, you need to balance all aspects of your training process.
For this reason, when drawing up a training program, you must remember the need for rest and pay increased attention to this. If the body does not recover, then all your labors in the gym are doomed to failure. Under the influence of high-intensity exercise, muscle fibers are damaged, which causes pain. Only when you have enough time to rebuild will your muscle fibers grow larger and stronger. This process is called supercompensation and is the basis of bodybuilding.
It can be activated only after the full recovery of the body. If you do the next session before the moment you have fully recovered, then supercompensation will not be launched and the muscles will not grow. Hard training without sufficient recovery will stall progress, and most aspiring athletes follow this path.
Occupation frequency
There is no optimal and universal training scheme. You need to choose the frequency that suits your individual characteristics of the body. This can only be determined experimentally and it is better to be mistaken in the direction of a longer rest. Do not start a new activity when you feel that you are not completely ready for it.
Training
If you are not satisfied with the speed of the current progress, then go to two-time classes. If you have previously trained four or more times during the week, this may sound unnatural to you. However, due to frequent training, you only delay the time of supercompensation, depriving yourself of the opportunity to progress.
If you do decide to follow the advice and reduce the number of sessions, then you will probably decide to increase their intensity. But here there is a strict rule - during the session, perform no more than 8 movements with 2 or 3 sets for each. Below you can get acquainted with an effective program based only on basic exercises. Despite its simplicity, it will require discipline and perseverance from you. At the beginning of each session, use a short, low-intensity cardio session of five minutes. It is very important to warm up well before each set. Do not cheat and do all movements in accordance with the technique.
Lesson 1
- Barbell Squat 2/12
- Bench press 3/6
- Upper block pull 3/8
- Barbell Curl 2/8
- Shin standing 2/15
- Lying crunches 2/15
Session 2
- Dips 3/6
- Leg Press 2/15
- Deadlift 1/8
- Seated Dumbbell Press 2/8
- Seated Arm Curl 2/8
- Seated Calf Raise 2/12
- Twisting 2/10
You will learn how to perform the exercises correctly, at what speed and when to rest during training from this video:
