The frequency of the trainings will depend a lot on the genetics, testo e force volume, intensity, etc. It takes around 24 to 48 hours to recover muscle properly. Though it might fluctuate between person to person depending on the health and body structure. However, this is not a rule and there are cases in which the time may be longer. Sometimes new intentions
Once the recovery has been carried out in its entirety, we must wait at least one more day to re-train that same muscle group. For example, if we do exercises for the back on Monday, probably the micro-tears will have healed by Wednesday and, adding the waiting day so that the muscle can be prepared for the next session, we will submit it to a training again until Friday.
In this way, we obtain a training frequency of 5 days for each muscle group, something that will undoubtedly help us to have an optimal progress and without having to worry about overtraining.
On the other hand, there is also the case of muscle groups such as the shoulders, arms and abdominals that tend to be more resistant to exercises and therefore, should be trained more regularly. We can see a clear example in high-performance athletes who usually perform a circuit of abdominals every day, nothing more at the end of their workouts for the muscle of the corresponding day.
Training Frequency for a Beginner / Average Athlete
On the other side of the coin are the iron fans who train for the sole purpose of having a better quality of life and improving their physical appearance. Certainly, people of this nature will not be able to train at levels as high as elite bodybuilders, so they should follow different schedules in their routines.
The irony of this situation is that when performing much lighter workouts, they can increase the frequency of their routines, being able to train the same muscle group two to three times a week, depending on the recovery.
This is mainly due to the fact that initially, the method of training for beginners is based on the execution of full-body routines, where as the name implies, muscle groups throughout the body are subjected to stress. This causes the athlete to reach cardiovascular failure long before the muscular failure, which will allow a much faster recovery.
Although the workouts are not as intense, the stress caused on the muscles will be high enough to stimulate the growth of them.
In the case of athletes of medium intensity, you can also find benefits to carry out full body routines, however, these should be much more extensive, having to expand the number of series to perform. In order to achieve greater optimization in terms of the times of sports sessions, it is recommended to perform body / torso routines, that is, those in which one day is dedicated exclusively to train the upper body muscles and the other, to those of the lower train.
With this method a training frequency of twice a week is achieved, giving as an example: Monday and Thursday for the upper train and Tuesday and Friday for the lower train.
In order to achieve an objective in the most optimal way, it is always recommended to carry out a personalized training plan, that is, to adapt to the objectives of each person. The indications mentioned throughout the article should be used with description, since they only represent generalized cases and, based on the genetics and lifestyle of the athlete is how to create a much more specific plan so as not to interrupt the recovery process.