Musculation every day to progress: useful or not?

A slimmer figure is not easily achieved! To get a slimmer figure, you need a good dose of motivation and weight training. But do you have to do weight training every day to progress?

Even if you want to tone up in a record time or take on a new muscle massYour body needs rest to recover. This also helps to avoid the risk of injury. Muscle strengthening depends on many parameters.

You will have to take into account your experience, whether you are a beginner or not. Analyze your physical condition and your predisposition to do bodybuilding. Indeed, some people will have more difficulty developing certain muscles or will take longer than others. Know if your weight training program and your ability to alternate between rest and weight training are effective for you.

We will see in detail all the elements to answer these questions.

Do you have to train every day?

Without hesitation, for beginners, the answer is no, and experienced practitioners know it well!

Muscle building is done gradually. To build muscle quickly, the training program must be alternated with a recovery phase. When you lift dumbbells and push iron, your body is put to the test. It therefore needs a rest period to recover. In fact, it is during this rest that the muscle fibers are rebuilt. If you have read my many articles on sleep and recoveryYou should know this, but a little reminder never hurts.

If you continue to train hard every day when you first start, you risk injury and soreness. This is without sculpting your muscles and, above all, you risk overtraining. To become muscular quickly, the sequence between physical activity and rest remains the golden rule. There is no point in inflicting drastic objectives on yourself every day!

Take a look at the sports programs 

For experienced weight trainers, it is recommended to train 5 times a week, using new techniques such as time under tension, super slow, and others intensification techniques. For me, that's the way I do it, knowing that my Sunday is dedicated to some cardio or outdoor activity like biking or walking.

There is no need to train for 2 hours, it will be counterproductive. For beginners as well as for the more experienced, 45 minutes of pure training is enough. In addition to that the warm-up which takes about 15 minutes, stretching if needed which will help you finish your workout and cardio (optional) is to be added according to the objective of each person as a warm-up or at the end of the session.

What is the best training rhythm?

To obtain visible results and to reach your goals, lose weight and calories or on the contrary gain muscle mass, there is nothing like following a normal training rhythm and a good weight training program with repetitions, recovery times, tempos....

Do not hesitate to be accompanied by a sports coach or to follow a program made by him and to go to a complete weight room (dumbbell, guided machine...) to take advantage of modern weight training equipment. This is how to achieve your goals quickly, by having the essential bodybuilding equipment you will progress. For the neophytes, go slowly. To begin with, 2 training sessions per week are sufficient. As soon as you feel your body is able to adapt and handle the pace, take it up a notch by going to 3 workouts for the next week, then 4 workouts a week. Don't forget the golden rule about training frequency: alternate the training day with at least one day of rest.

For experienced bodybuilders, their pace is based on their form of the day, only they are able to determine if their session will be more or less intense. As a general rule, they train in split.

How to adapt your session to your daily shape?

There's no better way to sculpt your figure than by doing strength training sessions tailored to you. But to lose fat and build muscle quickly, regular training, according to your current shape, remains the keystone. To adapt to your daily shape, start your training with a few cardio exercises, warm-ups and stretching before intensively soliciting the muscle fibres. You will need this to gradually get your body used to the pace and to prepare the body for the effort. Then, you can follow up with your beginner or split program (for those in the know) to accelerate muscle mass gain. At the same time, adopt healthy and well-balanced nutrition will be your main asset to build beautiful muscles. It is essential to the progression of each athlete.

What to do on days off?

During the recovery phase, 2 things happen: firstly, your body rejects the waste products accumulated during training. This is also the stage for replenishing nutrient reserves and recovering from muscle micro-injuries.

Next comes the overcompensation phase. This allows the body to adapt to the effort and build muscle. No training on rest days! Instead, give your body a good dose of nutrients by eating a healthy, balanced diet.

Conclusion

Working out every day is not the best way to sculpt your muscles when you are just starting out. To succeed in the challenge: one or two days of rest after each session are necessary for several weeks or even several months. Don't let bigorexia get the better of you! Train regularly to be more efficient, while maintaining a good dietary balance to help your muscular development to take place little by little.

Finally, for the more advanced bodybuilders, read up on how to keep improving and alternate workouts by adopting a 4-week cycle before changing your routine. The only way to continue to progress is to listen to your body.

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