What muscles can be pumped every day. Training of each muscle group once a week

Training each muscle group once a week  - quite popular frequency of strength training.

If you watched training programs earlier, then, for sure, faced with a similar frequency of training.

It suits you or not ... we will deal with this issue right now.

To begin with, let's look at a few examples of training each muscle group once a week ...

Sample program number 1

1. Monday:  chest, triceps
2. Tuesday:  shoulders, biceps
3. Wednesday:  output
4. Thursday:  shoulders press
5. Friday:  legs
6. Saturday:  output
7. Sunday:  output

Sample program number 2

1. Monday:  chest, triceps, shoulders
2. Tuesday:  output
3. Wednesday:  legs, press
4. Thursday:  output
5. Friday:  back, biceps
6. Saturday:  output
7. Sunday:  output

As you can see, in the splits presented above (and a bunch of similar ones), each muscle group trains at intervals once a week.

This means that each muscle group trains. once for 7 daysThat is a fairly low frequency of strength training.

Features of training once a week

The most important thing in training with a frequency of once a week is to be sure that you are training the muscle group intensively enough so that you can not train it for a whole week.

One of the main pitfalls of such a training is that you do not train it for 7 days. During this time, your body can lose the result that you achieved at the last training session.

Think about it. What happens if you stop training for a while?

You degrade, the results disappear instantly, and you gradually lose muscle, strength and success, which you have achieved.

To a lesser extent, but the same can happen ( and often happens) when you wait a whole week before you train the muscle group again.

You can train intensively during your workout, but after a week you can lose the achieved result and not get any progress.

So, in order for your workouts to be successful once a week, the amount of workouts (exercises, repetitions, number of approaches) must be intense enough so that progress continues from work to work, without going beyond your ability to recover.

Another problem with such training

Another big problem with workouts is once a week - you lose a whole week. Even despite the rather large load and the preservation of the progress of training.

Think about it. By training a muscle group once a week, you get 52 workouts a year for each muscle group.

If you trained twice a week, you would get 104 workouts a year.

What do you think will bring you the best results for the same time?

Obviously, isn't it?

What am I getting at ... even if you do everything right, training each muscle group once a week, you don't care waste a lot of time.

You could once again come to the gym and increase your progress instead of cooling for a whole week.

And it does not even make sense to say that there is nothing special or magical in training once every 7 days.

This is only a random period of time, which is not based on anything. There are no advantages here.

It’s just 7 days a week, so it’s quite convenient to schedule workouts at a frequency of once a week.

So, are regular workouts once a week the most optimal?

I think you already know the answer. In any case, I will tell him ...

Workouts with a frequency of once a week are least effective.

And this is not just my opinion. Any qualified coach, expert, not even the most educated, will tell you the same thing.

And guess what else? This is not only an opinion ... it is a fact proven scientifically and confirmed by global indicators.

All scientific studies show that training each muscle group once a week is the least effective way of training, regardless of your goals and level of training.

Can it work? Of course. It works? Yes.

Honestly, if you do everything correctly, ANY training can lead to positive results, even this one.

However, the question is not whether it works or not. The question is what works it is better  or worse.

And all the studies, all the opinions of experts and my personal experience show that the regularity of training once a week is not the best option for most people.

Who can workout once a week?

Training of each muscle group once a week is suitable for the following group of persons:

• People who use steroids
• People with good genetics
• People whose goal is rather maintaining  muscle mass, rather than its growth. In this case, training once a week is the best option.
• Advanced athletes who specialize in specific body parts or muscle groups. They train a certain muscle group hard, the rest of the muscles are trained once a week.

Who will not workout once a week?

As I said earlier, training once a week - not the best solution for most people.

Perhaps for you too.

For beginner athletes and those who have as their initial goal an increase in strength and development of muscular form, it is better to avoid such regular training.

Of course, such training will also lead to certain results (taking into account that you are doing everything correctly). This applies to those who are trying to increase muscle mass, dry and look better. However, this NOT  the best results you can achieve.

What about the other frequency of training?

Good question. Let's consider training with a high frequency of training, as far as they suit you ...

How often you need to train to build muscle is one of the fundamental questions for beginners. They usually think that it is necessary to train at least three times a week, and preferably five. But for naturals (practicing without steroids), this is a very mistaken error.

Determining the frequency of training is an important aspect in the construction of the training process. It depends on the correct choice of the frequency of training, whether you will have time to recover between workouts and receive your dividends in the form of strength and muscle mass, or you will overtrain, “trample on the spot”, get injured and get sick.

To determine the frequency of training, I developed a visual method using drawings of the human body. You are presented with a form (,) with images of the human body for a month (plus a small margin). Your task is to mark where and with what force muscles hurt, using for this purpose markers of different colors. Thus, you will be able to visually observe the recovery process and make a decision about the next training session.

The basic rule: give at least two or three days of rest after the pain of the trained muscle group passes, and only then train it again.

In the example, strong muscle pain is experienced with a red marker, which is experienced almost constantly throughout the day. The orange marker indicates weak muscle pain, which is constantly experienced, and severe muscle pain during muscle tension. A yellow marker indicates weak muscle pain during muscle tension.

If, in addition to muscle pain, you have pain in the joints, ligaments or there are any injuries, then they also need to be added to the form, highlighting such places with red dots.

Let me explain by example.
For example, on Monday, March 2, you performed a training session, where you squatted, and by the evening your legs and buttocks muscles started to hurt a little - you paint them yellow.
On Tuesday, you already have strong muscle pains, such that each step you are given is “pain in the ass,” and you walk like a dinosaur - paint over red.
On Wednesday, the pain subsides a bit, but you continue to feel it constantly, and when the muscles are tense, the pain increases - paint over orange.
On Thursday, the pain was almost gone, you “feel the muscles” when you are tense, especially when you sit on the locker - paint over yellow.
On Thursday you go to the gym, do the bench press, and by the evening you already have a little chest, shoulders and triceps sore - paint over yellow.
On Friday, the legs no longer hurt, only residual sensations remained, but the chest, shoulders and triceps began to hurt quite strongly - paint over orange.
On Saturday, the top barely hurts, legs are gone.
On Sunday you feel fine, no fixture, muscles began to grow!
On Monday, you walk again and train your legs.

click on image to enlarge

If muscle pain does not have time to pass between workouts, then increase the rest between workouts. After each next workout, muscle aches will go faster and faster, which means that your body gradually adapts to the load, and you can slightly increase the frequency and intensity of the workouts.

Thus, quite easily, visually and quickly (in a few weeks) you can determine for yourself how often you need to train to build muscle.

How often do you need to train to get maximum muscle gain?

The optimal frequency of training is a hotly debated question.

Some people believe that for continuous improvement, it is necessary to train the whole body 2-3 times a week, others believe that such a pattern of training will only lead to overtraining. Complicating this problem is the fact that all sorts of personalities have managed to set a lot of crazy techniques and training systems.

Recommendations vary significantly and cover everything: from workouts with low workload (1-2 approaches per muscle group) repeated several times a week to workouts with high workload (20-25 approaches per muscle group) performed much less frequently.

The truth is that the optimal frequency of workouts depends on how these same workouts go in terms of the amount of work and intensity.

In search of a scientific answer to the question, what is the optimal amount of training, you certainly rest on the fact that the number of subjects is usually relatively small, at least some information can be obtained only from a large report of researchers from the University of Gothenburg.

I'll get to the point if I quote a study:

  “In general, the highest results are achieved by moderate amounts of training (~ 30-60 repetitions per training session).”

Although professional bodybuilders are somewhat outside this range, he was known to bodybuilders for a long time without research, since it was his more experienced ones who always advised those less experienced. If you look at a lot of popular, time-tested programs, you will notice that most of them perform 30-60 repetitions per week for each muscle group.

For example, in my program “More Dried Stronger”, it is supposed from 9 to 12 exercises, for the main muscle groups, 4-6 repetitions each. As soon as you can perform 6 repetitions, you increase the weight on the barbell (after which, as a rule, the repetitions are reduced to 4), so you get workouts with high intensity and number of repetitions in the range of 45-60. Under this program, people can seriously add at the same time in strength and muscle mass.

If we figured out the volume of training, then let's go back to their frequency.

In “More Land, Stronger,” for example, I recommend that people train 5 times a week and rest for 2 days. Each muscle group (chest, back, shoulders, arms, legs) has its own training day, so each muscle trains once a week. (However, it must be borne in mind that in multi-joint exercises, often, several muscle groups work. For example, in deadlift and squatting).

Some people believe that this approach is not correct, in their opinion for muscle growth it is necessary to train each muscle group at least 2 times a week. Although clinical studies suggest otherwise.

I have dozens of evidence that training individual muscle groups 5-7 times a week gives phenomenal results, and research also shows that the correct amount of training and its intensity are more important than their frequency.

Simply put: your muscles can take out a certain amount of damage every week, and it doesn't matter if they are received for one or three workouts, in fact you’ll get about the same thing.

Training one muscle group per day can work badly if you have a bad training program: poor selection of exercises, training volume and number of repetitions. A significant number of people with such a training scheme perform too many isolated exercises with low weight and a large number of repetitions, which leads to a decrease in intensity and too much volume.

  “But what about protein synthesis?” You ask. “Do not muscles recover in 2-3 days?”

Studies have shown that a surge in muscle protein synthesis occurs 24 hours after exercise and returns to normal after 36 hours. This means, in theory, that you should train a muscle every 2-3 days to stimulate its maximum growth, a series of training programs are actually built on this principle.

Such programs can work, however, the common problem of people working on them is recovery. With an increase in the volume and intensity of the workout, the rest time should also increase.

The study showed that even a trained male athlete may need from 48 to 96 hours to fully recover muscles, sleep, food, and other physiological factors, such as hormonal levels and genetics, affect a specific time.

If we look at other studies, we see that the overwhelming majority of people need rather 72-96 hours to fully recover from intensive training, and also the fact that the older generation needs more time than the young, just like large muscle groups need more time than shallow.

In addition, muscle recovery is only one component.

Intense training causes stress in the nervous system, and studies have shown that such "fatigue" can accumulate from training to training. If it gets too much, symptoms of overtraining occur, such as: decrease in performance, depression, sleep disturbance, etc.

Those who want to lose weight, often train too rarely. Those who want to build muscle and develop strength sometimes make a mistake and train too often ...
  Let's sort the following questions:
  How many times a week do you need to train?
  Can I train every day?
  Why should there be days of complete rest?

WHAT IS TRAINING AND WHY IS LEISURE?

Muscle growth and the development of physical qualities is not in training. The increase in muscle mass and strength, the development of endurance, occurs during rest and recovery between workouts!
  Training is a command for the body to begin developing muscles.
  Loading muscles, you cause them "damage", in response to this, after the load, the body carries out the restoration and makes a small over margin of safety.
  The body not only fully restores muscles - it prepares to meet this load more prepared next time, therefore it makes a small “boost”.
  Depending on what loads you use, different qualities develop - endurance, strength, mass of muscles.
  This is called over restoration or “supercompensation effect”.
  From training to training, these small gains add up and grow into visible achievements.
  But recovery takes time, so be sure to have days of complete rest.
  If you train too much and don’t let your muscles recover well, the results will get worse and worse.
  In addition, do not forget about the nervous system, because it controls the muscles, and it also needs to be restored.
  Additional Information: ,

Training to increase muscle mass and develop strength
  When training for the development of mass and strength, high-power loads are used, which tire the muscles and nervous system very much.
  You can often see examples when people want to quickly build muscle, they begin to train every day and make it worse.
  Friends, to make it “quicker” - you need to train and eat right!
  Read more in articles:

Training for weight loss, development of stamina and fitness for health
  In this case, your task is to spend energy and move more! You can practice more often than when training for strength and weight, however, you still can not forget about muscle recovery and rest for the nervous system. During the week there must be days of complete rest from exercise.
  This does not mean that you are lying on the couch all day. You must be mobile every day, because life is movement, but on some days you relax from sports exercises.
  In addition, to increase the number of workouts per week should be gradually, with the development of endurance.

HOW MANY TIMES A WEEK DO I NEED TO TRAIN

You can't say “in general” how many days you need to train for exactly, for different situations this value will be different.
  The number of workouts per week depends on these factors:

1. From the goal of your studies
  Perhaps you want to do fitness to maintain health and relieve stress, you may want to lose weight or develop strength and muscle mass. The goal determines the means.

2. From the training program (type of loads, volume of loads, intensity of loads)
  Agree that training can be very different. Recovery time depends on the degree and volume of loads - the harder your workouts, the more rest you will need to recover.

3. On the degree of preparedness of the athlete and the speed of his recovery
  It is necessary to gradually accustom the muscles to stress, and not to try to immediately break down the body.

4. From the mode of life (sleep, nutrition, etc.)
  On this depends the state of the nervous system and muscle recovery.

EXAMPLE NUMBER OF TRAININGS IN A WEEK
  If your goal is to increase strength and gain muscle mass, then you need to train 2-4 times a week, depending on the training program.
  If your goal is losing weight, developing endurance, improving muscle relief, fitness for health, then you need to train 3-5 times a week, depending on the program (the minimum is twice a week).
  Wellness loads, for example - morning exercises, active walks, breathing exercises, flexibility exercises, can be done every day, but it is desirable to diversify.
  If you have a sedentary job, then it even needs to be done every day.

If you exercise too little and rarely, then there will be no progress, because the “stimulus” is insufficient.
  The minimum number of workouts, which gives a positive progress - 2 times a week. But if your goal is just to get good emotions and relieve stress, then you can play football with friends once a week, go rollerblading / skating, or attend a dance lesson, etc.

How to train correctly and effectively, see the section
  Do not forget to monitor progress -

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83 Comments

Sergey, thank you so much for your articles and your work! I learned a lot from this site.
  My question is: at what time of the day is it better to play sports, in the morning or in the evening, if the goal is to lose weight?
  I am on vacation now, I am doing this morning, but for the time being I can afford to sleep longer without a race.
But when I go to work, I have to get up very early, and if I combine the morning before work with a workout, I will have to get up at half past four in the morning, according to my calculations.
  In the evening, practicing for me is not an option, because after work I just get very tired and I cannot force myself.
  Question: Is it too early to study at four or five in the morning?

Hello! A decent time was not engaged in exercises for the development of the biceps, triceps and chest. The break was about 3 months. I did a dumbbell bench press from the hip, push ups on dumbbells, a press behind the head, waving with dumbbells, squats with dumbbells. The complex is an hour and a half. The weight of one dumbbell is 6-7 kg. Now, after the break, I began to slowly do push-ups from the floor with an average grip of 20 repetitions of 3 sets + press 2 dumbbells 6-7 kg from the hip. After a week, trenches felt tension in the neck area and some dizziness throughout the day. Not really because of such small loads such pains could arise. Light vertebrae C3-C5 were set as osteochondrosis, however, nothing was done for 3 months, I began to practice ... and here. Tell me the program of training at home, having 2 dumbbells, arms and legs. In the near future, I hope to get a crossbar.

Is it possible to do power exercises every day if you use different muscle groups - for example, the biceps and the next day, a triceps or a press.

Hello Sergey. I have a question for you: is it possible to download the press only twice a week, on Thursday and on Sunday or on Monday, for 100-150 repetitions per workout, or if you need at least three times. ? thanks for the answer

Good evening, Sergey! Previously engaged in fitness (asset, Pilates, swimming) is now engaged in the simulator. I am engaged 3 times a week and I would like to still run on the track. How many times a week you can go to the gym (without harm to the body) and how to alternate correctly. Thank you in advance.

Hello Sergey. : I have a fitness workout 3 times a week for 1 -1.5 hours: Sunday, Monday, and Thursday. But sometimes on Mon, or on Sun, I can't do training and only two workouts per week: Thu and Sun, or Thu and Mon. Is it possible to train one week 3 times, and one 2, or all the same you need 3 times a week all the time. The goal of training is weight loss. thanks for the answer

Dear Sergey, good afternoon!
  after a long break, I resumed hiking in the hall, but in a different country. Most of all I was surprised that all coaches strongly advised to do the exercises not just slowly, but very slowly ((
Very boring, and as far as I remember - my Russian trainer didn’t recommend this to me ....
  I am completely healthy, I only go to the gym for good health and weight maintenance.
  Are local trainers right?

Hello! I would like to increase only the hips and buttocks at home. top more than bottom. Will it be enough to study 3 times a week for 1.5 hours every other day? And when the load on the lower part will leave the fat from the top?

• Hello Olga.
    1. Three workouts per week is quite good workload, provided that the program is correct.
    2. You can not simultaneously increase muscle mass and at the same time remove excess fat.
    These are opposing processes, such tasks are solved in stages.
    Read the article
    Use the section "Articles" - there is a lot of necessary information which is written in simple clear language.

1. Hello Rodion.
     What does "30 minutes of strength training" mean? This is a very vague concept.
     It all depends on the goal, on the magnitude of the load, on the program.
     Wellness exercises can be done every day.
     Heavy weight training for mass growth does not make sense to do every day.

Hello Sergey! Tell me, please, my square hips are not round to the front. If you look in profile then the buttocks are very round. Can I round the hips with the help of strength exercises at home, or will only the buttocks be pumped up?

• Hello Anastasia.
    There are different exercises for the muscles of the legs, some affect more on the gluteal muscles, others more on the muscles of the thigh.
    In the section "Exercises" look exercises for the muscles of the legs, as well as fitness exercises.
    There you can find suitable options for training.

Good evening, Sergey! Thank you very much for your work, I found a lot of useful things here! Question: I train 2-3 times a week with a trainer (functional) + Pamp. I noticed that veins on the shoulder and upper chest, on the arms and legs began to show up very much. (((I don't take a lot of weight on the Pampa, only 12 kg on my feet. Do I have to part with the trainings ??? that athletes often do this, but for a girl such things do not look very beautiful. What should I do?

• Hello Yulia.
    1. Perhaps this is your anatomical features.
    The subcutaneous fat layer becomes thinner and the veins are more visible.
    2. I recommend to try water procedures - dousing with cool water to strengthen the walls of blood vessels.
    How to do this correctly, look in my article about hardening in the "Articles" section.
  3. It is unnecessary to part with sports, but it may be necessary to select more suitable loads for muscle training.

Good day! Help, what am I doing wrong? I run every other day for 4 km, each time adding a circle, I want to walk up to 5 km. On other days I go to the gym, I work on the program for losing weight. Plus, these days swimming for 1.5 km, the crawl is a bust, intensively. Food, oh, this food, in everything that I love to limit myself. Not losing weight, aah, what to do? I am 44 years old, maybe that's all - old age has come, oooh, I don't want to. I want to lose 10 kg. Help, explain what is wrong, please.

• Hello, Elena.
    Well, if you are ready to accept the correct answer, then listen))
    1. 44 years old is never old age at all, unless of course you watch your body.
    I personally know a lot of women who at this age look just fine, it is quite real.
    2. Sports activities apparently you have enough and your muscles work well.
    3. In training you spend a lot of energy (fat), but the weight does not decrease because you eat too much!
    You are just fooling yourself (and me), the truth is that you eat too much and most likely eat the wrong foods.
    When you understand and adjust a reasonable diet, the weight immediately goes down.
    First, watch this video tutorial.
    The second - in the section with articles there is a lot of important information on nutrition, plus I developed a special diet for weight loss.
    Try this diet for at least 4 weeks and you will see that a reasonable diet gives the result - a diet in the “School of nutrition” section.

Good evening Sergey! I’m 31 years old and I’m 177 years old and weighing 73 kg, I wouldn’t say that thin rather thin))) Over the years I see that a fatty fold is formed in the lower part of the abdomen and on the sides too, straining the press at the top, old cubes look through! So I decided to start practicing the years go by and would like to keep myself in shape! How to remove this fat on the tummy and I would like to pump up the muscles of the arms - biceps, shoulders and chest!? Thank you in advance

• Hello Dmitry.
    Physical culture has not been canceled yet)
    Only sport really helps to be young and slim all my life! And of course, reasonable food)
  By the way, I recommend to train not only the biceps and chest, but the whole body! The body is a single system and everything must develop in harmony. By the way, with the years the muscles of the legs weaken faster, but your mobility and activity depends on the legs. In addition, strong muscles of the legs, back and abs are most important for health. You know how we say - a healthy biceps is a beach rolling business card, and healthy strong legs are the ATHLET business card!
    You correctly decided to go in for sports.
    In the section "Training Programs" you can choose a program for training in the gym or at home.
    Also there is a special program for building a powerful relief press.
    Each program includes all the necessary instructions - just train according to plan and get the result.
    I wish you a speedy achievement!

2. Hello.
     1. If you are professionally engaged in athletics and run around 100 meters at high speed, then your leg muscles will pump.
     If you do jogging, that is, apply a long light run, then your legs will become slim and fit)
     2. Which is better? When running, a lot more energy is spent than when walking, but if you run 5 minutes once a week, and walk 5 kilometers every day, walking will be more useful.
     The correct answer is this - the best thing for you to help you lose weight is what you will do regularly and with pleasure!

Good afternoon, Sergey! Your opinion on the following question is very interesting. My height is 170 cm, weight 57 kg., I train with a trainer 3 times a week. It seems to be all in shape, but .. The picture spoils the subcutaneous fat in the area of ​​the buttocks and biceps of the thigh. At the same time, the arms and upper body are almost in perfect shape. I read your article about the fact that fat leaves the whole body evenly and was completely upset. If I reduce the calorie content of the food, my hands are utterly ugly and ugly, I will begin to gain weight and legs more (((What training regimen do you think you need to choose and work better for burning fat or gaining weight? Thanks in advance) )

• Hello.
    This is why "hands utterly utterly"?
    Parts of the body lose weight due to the fact that they are leaving fat!
    If there is no fat left in his arms, he will leave places where he is.
    The fact is that it is EASY for the girls on the pope and the hips, and for the men on the belly there is more fat than the hands.
    Yes, the fat goes about evenly from all places, then it will end on the hands earlier than on the pope.
    In the end, he will leave places where he was originally bigger.
  I think the conclusions are not difficult to do)

Hello Sergey! I am 23 years old. I am overweight: with height 164 I weigh almost 80kg. I want to lose 20 kg. Starting today run. If I will only run, can I lose so much or will I have to do some exercises ??? Answer please! Thanks in advance, I will wait for an answer))

• Hello Yulia.
    This problem can be solved quite real, you can make a slim slim body, that's for sure!
    1. In order to be completely good, you need to remove about 25-30 kg depending on the physique and wishes)
    2. Running is enough for losing weight and burning fat throughout the body.
    Moreover, light long running is one of the most effective fat burning exercises.
    However, to work on the quality of certain muscles, it is desirable to apply additional exercises.
    For example, after a run, you can do an ab workout, work with light dumbbells for the muscles of the top and do exercises for the gluteus muscles.
    This will allow you to get a good result faster and develop more harmoniously.
    Total: jogging + some additional exercises for "problem areas".
    3. You write: "Will I lose weight if I just run."
    Yes, the right running training is enough to remove all the fat and lose weight.
    But, if you run and at the same time eat too much, you will not lose weight.
    In training, you spend the fat, and then sit down at the table and eat it up again.
    Therefore, it is necessary to correct the power. Running + reasonable food = fast weight loss.
    4. If you are overweight, you may not be able to run at once.
    First you need to strengthen the muscles and ligaments to prepare the body for stress.
    You can start with active walking, or with alternating light jogging / walking, plus additional exercises.
    After a few weeks, start to run, but take your time, you need to run easily and increase the time gradually.
    Read my article
    As well as an article
    In the "Articles" section you will find a lot of important information on training and nutrition.
    For the right workouts, I recommend a special running program for weight loss - in the section "Training Programs".
    Plus, for quick weight loss, I developed a special nutrition plan - in the “School of Nutrition” section.

Hello Sergey! I wanted to ask, is it possible at home to increase (pump) the ass? If so, how? There is no opportunity to go to the gym, I am sitting with a small child .. Thanks in advance :)

• Hello, Diana.
    Of course you can, for this there are excellent exercises available.
  Squats, lunges, climbing the stand (step).
    Description look in the section "Exercises" - exercises for the muscles of the legs.
    Squats can also be done with dumbbells.
    In the near future I plan to make a special program for girls at home.
    Good achievements!

Hello, I want to lose 10 kg, height 170, weight 77 kg, switched to proper nutrition, reduced portions, drink more water, play sports, run at least 2.5 km, + cardiovascular training for 15 -20 minutes, I learned that every exercise It is impossible to have a day, and I have been doing almost every 2 weeks. And, really, there are no results, just got a little tightened .. Tell me how best to build a training schedule for the desired effect? And does not running legs give excessive amounts? otherwise legs are the most painful topic ...

Hello! I want to lose weight ... although it would be more accurate to say tighten the figure and remove a little from the hips and waist. With my work schedule at the gym, I can walk either for 2 days to practice - 2 days rest, or 1 day to practice - 3 days rest. What's best? Thanks in advance, I hope to wait for an answer))

3. Hello Catherine.
     If you are engaged in fitness and you already have a good workout experience, then you can. Do not forget that the load must be increased gradually, so that the body adapts. In addition, you need to be able to feel your body and know your capabilities. If you have been practicing for 5 days in a row, then training should not be very exhausting. If possible, distribute workouts and rest more evenly.

Sergey, hello, tell me please, I go to the gym classes with a coach 3 times a week, burn fat, pull up the figure. Another coach came to me to another room. 2 train, 2 days rest. What kind of training is more effective for igniting fat and tightening the form. Thanks in advance for your reply.

Hello Sergey! I want to increase muscle mass and give relief. I am engaged 4 days in a row then I have a rest 2 days. Is that enough or too much?

• Hello Yulia.
    With your task, I recommend conducting 3-5 workouts per week. It is important to use proper nutrition to strengthen muscles but not gain fat. Eat more low-fat protein foods, vegetables, cereals and fruits. Fatty foods and sweets should be excluded. I wish you success in building a beautiful figure))

Hello!
I have been doing Sambo, I have been doing it not so long ago, but there are already improvements and the results are visible. However, in this kind of sport to gain weight and become more prominent is quite problematic. So now I decided to sign up also in the gym. The goal - to gain weight, to become more prominent. The question to you is the following - is it possible to combine Sambo and the Gym, will the benefits come out of it? Exercising in the gym 2 times a week (and 3 days Sambo) is it possible to increase the mass? Or do you need more training? Thanks in advance for your reply!
  P.S I am 18 years old, height 179 cm, weight 68.

• Hello Victor.
    1. Muscle mass and relief are different parameters. Relief is drawing lines of muscles on the body, so that there is good relief you need to reduce the amount of subcutaneous fat. The fight perfectly helps to burn excess fat, of course with proper nutrition.
    2. Combining sambo and power swapping is not only possible but necessary, the wrestler needs more strength. When you gain weight, you need to take into account the weight category in which you want to fight.
    3. The training regime is different and is selected based on the overall schedule of the athlete. Strength training with a barbell can be done at the end of wrestling training - 20-30 minutes of pumping, or on certain days - 2 additional workouts per week for 1-2 hours. You can also add strength to the second separate workout on the day of the struggle - in the morning / afternoon wrestling, in the evening strength. This allows you to relax and recover the next day.
    4. Of course, it is quite difficult to increase the mass with such a volume of loads. The main thing to remember is that you must be very good and eat right to compensate for the energy expenditure and give your muscles a lot of nutrition for growth. Without enhanced nutrition, there will be no weight gain. You need to eat right to build muscle, not fat. In the "Articles" section there is detailed information.

Hello Sergey!
  Article very much.
  I would like to ask you this question - After four years of sedentary work, I decided to put myself in shape and devote a large amount of time to sports and healthy eating. Started training at home. Six days a week. Monday - Back, shoulders, biceps, triceps. Tuesday - All sorts of exercises on the press. Wednesday - All kinds of pushups. And so in a circle. I train in the evening for about one and a half - two hours. I eat well!
  But I feel lately began to pass. Somehow nervous. I think I'm doing something wrong. Please help me figure it out.

• Hello Victor.
  If training does not bring pleasure and good results, if you feel worse, but not better, then there is nothing to understand - you are acting incorrectly. To understand what exactly you are doing wrong, you need to analyze in detail all your actions. Most likely, you picked up the wrong load, entered abruptly into the mode, didn’t distribute the exercises correctly, and as a result - overload, nervous system fatigue and poor health. In order to practice CORRECTLY I recommend using ready-made programs that are in the section "Training Programs". Programs contain all the instructions, but do not change anything, but follow exactly according to the plan. Then you will receive benefits and enjoyment from classes. In addition, to restore the nervous system, I recommend to apply water procedures) Read more in the articles and successes to you in sports.

Hello Sergey. I am actively engaged in a month in the gym, I go to workouts three times a week, plus - a swimming pool on weekends. After six I never eat, the last two weeks the diet consists only of plant foods. I do not suffer from excess weight (height 164 cm, weight 50 kg). The goal - to tighten the figure and to achieve a relief press. Is it normal that the weight increased by 2 kg?

Good time of day, Sergey !!!
  I go to workout fitness, 3 times a week, for 1 hour. Excess kg. No, I just want to correct the figure. For more effect, I want to do the same: 3 times a week, but 2 hours. Will the result be faster if Will I increase my workout time? Thank you !!!

• Hello Olga.
    You did not say what you want the result and did not say what exactly you are doing))
    To correct is an indefinite concept.
    Three to four times a week for an hour and a half are normal fitness loads, and it can be increased, depends on the goal, on the type of loads, on the training program.

Hello Sergey! Thank you very much for interesting articles, you have written everything professionally, simply and interestingly (I apologize for taftalogy)). Now I am faced with such a question: I have been working in the gym for 2 months, before that I ran for about 7 years and did exercises with dumbbells and regular push-ups, pull-ups and a press. At this stage I work more on simulators and I cannot understand when it is better to do cardio - before or after strength training (the goal is to lose weight)? I would like to know your opinion, can you tell me which program to choose.

• Hello Galina.
    It all depends on the training program - the program is not a random set of exercises “from the bald”, but a well thought out and balanced workout plan!
  That is why the program should be developed by a specialist.
    Most often, cardio load (or rather, aerobic exercise — running, cycling, etc.) is done at the beginning of a workout. Firstly, for warming up and smoothing out the body systems to the working level, secondly, so that the muscles are fresh and can cope well with long loads.
    However, there are different programs and techniques, for example, cardiovascular loads can be both at the beginning and at the end of a class, separate trainings can be singled out specifically for cardiovascular exercises. So the program can be built in different ways.
    I recommend using the program "Lady Fitness" or "Panther" - see the section "Training Programs". In addition, the site has many articles about how to eat if you want to get rid of excess fat, there is also a ready-made effective diet.
  

Hello Sergey! I sit at home with the baby, there is no opportunity to go to the gym. I really want to lose weight, so I decided to buy an elliptical trainer home, I would like to know your opinion on this type of training.

• Hello, Elena.
    This article is on a different topic. I recommend you to go to the "Table of Contents" section and read the necessary hints. For example, the article “Exercise Bike for Weight Loss” would be useful for you - there are answers to your question.

Hello Sergey!
  My situation is this: I go to the gym to lose weight and increase stamina. In the beginning I went 2 times a week and tried to embrace the immensity, did cardio for a warm-up, then strength for all kinds of muscle groups and for dessert, also cardio climbed out with a workout, like a squeezed lemon with a trembling-burning-powerless sensation in muscles, the next day I felt 80-year-old grandmother, because everything hurt terribly. Now I decided to divide my workouts like this: Tuesday I train my lower body, on Thursday - only the upper part for about 25-30 minutes + 30 minutes of cardio, and on Saturday only cardio .. I can not say that the next day my muscles do not hurt from strength training (is it possible to do something so that the pain in the muscles goes faster?), but it became clearer to imagine and plan your workouts. Tell me, Sergey, is there any point in training one muscle group once a week, like mine? Or is it better to try to use everything for the lesson?

• Hello Svetlana.
    Typical mistakes beginners who, instead of using professional knowledge, try to come up with something themselves.
    On your question - it makes sense to take a ready-made professional program and not engage in nonsense, but work clearly according to the instructions!
  Please do not be offended, I really want you to succeed!
    That is why the site has so many of my articles and video lessons in which I tell you what to do and how.
    Also on the site there are ready effective programs with all the instructions.
    Go through the sections and see the information.

Hello Sergey! Thank you for the article. I want to ask, I am 24 years old, I want to lose 15 kg, now my weight is 70kg. I started going to the gym and to the pool in aqua aerobics. I want to do as much as possible. And I also want to include in my program classes. How can I better distribute everything. Is it possible to exercise 1 day, 1 day pool, 1 day off, 1 day pool, 1 day trainer, 1 day off, 1 day group classes. ?? Pool and group periodically change places? And can I weekends at home to engage with hulahup and run on a treadmill? Thank you in advance)))

• Hello Yana.
    Alternating different activities to reduce weight is good; just leave a couple of days off during the week so that the body can recover.
    If aqua aerobics load is small, then taking into account these lessons, you can bring up to 6 workouts per week.
    Alternating different workouts, you will not get tired of the same type of loads.
    Naturally, in the gym, your program should also be aimed at reducing weight.
    And the main thing I want to remind you about - if you want to lose weight quickly, you need to eat right!
    In the CONTENTS section read articles about nutrition for weight loss.
    Also, recipes and diets are in the section SCHOOL OF FOOD.
    Good luck to you in achieving the goal!

Hello Sergey.
  I started to engage in your video activities and in parallel, I also combine shaping. Tell me, is it possible to do both at once?

• Hello Nastya.
    When fitness loads optimal 3-5 workouts per week depending on the level of training and abilities.
    Doing both is possible if the loads correspond to the same goal and complement each other.

Hello Sergey. I work on your program: How to build arms / shoulders at home and already saw how effective they were, before when I was working in the gym, I did not get such results in such a short time. Many thanks for the good articles and videos :)
  I would like to know from you: Now it's warming up and I will be engaged on the uneven bars, and horizontal bars are possible every day, can I continue to train at home or will I just get tired of my muscles and they will not develop?
  Thanks in advance for the answer

• Hello Igor.
  Firstly, the answer is in the article above ... I hope you read it.
    Secondly, it all depends on your goal and load, and of course you need to deal with the right balanced program.

Good day, Sergey! Purely accidentally wandered into your site and immediately want to express my gratitude for such a useful business ... I am sitting at home with the child, visiting the fitness room is not yet possible for me ... of course there is excess weight and it is not small ... on your recommendation I changed my diet, I lost weight a month for 5kg .. but I want to speed up the result and therefore I want to add exercise ... for what program would you recommend to study at home? and how many times a week do you need to do? I am very grateful to you in advance, Sergey!

• Hello Hope.
    Congratulations on your first success) Continue to follow my recommendations on nutrition and weight will decrease.
    All articles on nutrition, see CONTENTS.
    Yes, you are right, sports exercises will significantly accelerate the process of losing weight and, in addition, strengthen your muscles, make them beautiful and fit.
    Also trained "live" muscles will help you not to gain weight in the future, because muscle is a good calorie consumer.
    Soon I will post on the website special training programs for weight loss at home.
    While you can see tips for home workouts in the FITNESS VIDEO section
    I wish you further success soon)

Sergey, hello! Thank you for your site and work for the benefit of our sporting achievements! My question is this: 1.5 months ago I weighed 95 kg with height of 190. After reading all your recommendations and articles, I decided to lose weight by running and kefir diet, then go to the gym. Now I weigh 83-84 kg. From today, I plan to engage in "pumping" muscles, I am going to visit the gym every Mon, Wed and Fri, as well as a bath on Tuesdays and run through the cross (about 45 minutes) on Sat or Sun. Wouldn't that be too much? Bath - this is understandable, only for the benefit, but the cross on weekends - whether it is needed at all (albeit once a week) when practicing to gain weight.

• Hello Sergey.
    Congratulations on your good achievements.
    Yes, the bath is only good, but long crosses when mass is added can greatly hinder.
    For people who work on the mass and at the same time are prone to a set of fats, a cross once a week can be useful.
    But you need to limit the dosage - no more than 20 minutes of easy running, otherwise you will deplete the muscles.
  Also for those who have a tendency to "fat" when gaining weight, you can include EASY running in a warm-up, but not more than 1 kilometer.
    I repeat - this is for those who are gaining muscle mass!
    If your task is to burn fat, or develop relief, then you can run a lot more.

Hello Sergey! You can go to the gym 4 days in a row a week and stay and rest for 3 days. Is it possible to train like this?

Also, do not forget to eat well and eat well. Read the article “Diet for gaining muscle mass” in the CONTENTS section. There are different options, either on separate days (as you wrote), or “swap” is done at the end of basic training. In addition, strength training and endurance training are completely different loads.
  One type of load should be priority, the others can be used a little as auxiliary.
  Well, if you train hard every day, you will not only not develop anything, but even worsen your physical condition.

Hello Sergey! wonderful article. It is very interesting whether the lack of sleep affects the effectiveness of training. In connection with work, I cannot get enough sleep, I go to bed at 00:00 - 01:00 and wake up at 08:00 - 09:00. Seven, eight hours of sleep and I feel that I have not been sleeping all day. And no other way. Can we somehow compensate for this, train 2 times a week, for example instead of 3?

There was a question after reading.
  I correctly understood that in order to increase strength, it is better to “gather in a bunch” of training of different muscle groups than to train your hands on Monday, press on Tuesday, etc., so that this week has 3-4 days off?

• Hello Michael.
    And “hands” aren’t different muscle groups?)) “Collecting in a pile” is an incomprehensible conclusion ... you need to properly distribute the load and work with different muscle groups. See the TRAINING PROGRAMS section for the correct and effective programs.