How To Increase Training Frequency And Improve Results?

If you are not satisfied with the results you are getting, try increasing your training frequency. But be careful to respect these rules.
How to increase the frequency of training and improve results?

If you want to improve results on a daily basis, it is important to increase your training frequency. This means that you will have to go to the gym several times to get all the muscles in your body to work the right way.

Obviously, going to the gym most days of the week will give you the opportunity to train each muscle group in a specific and independent way. It is one of the best ways to tone the body and develop muscles, without ever losing sight of the essential rest phases. Many people choose to divide the areas of the body to train between the various days of the week (for example, on Monday they train the legs, on Wednesday they train the arms, and so on).

Keep in mind that the reason for spreading workouts over different days has to do with the developmental benefits of the body. It is very good to work section by section, then giving each muscle group a full week of rest, ensuring proper recovery.

girl raises weights for the biceps

However, this means that when making your weekly schedule, you will need to consider a number of factors that could affect the frequency of your workouts. Sometimes, in fact, you will collide with obstacles that will interfere with the physical activity expected for each muscle. The results and the intensity with which you will train depends on these elements. Below, we’ll see what they are.

Factors affecting the frequency of workouts

1. Training volume

First, when we talk about “training volume” we are referring to the number of reps and sets you are going to do. Obviously, the more you work on a specific part of the body, the more time you need to give it a chance to fully recover. Conversely,  if you work with fewer sets, you can train more often and recover faster.

2. Training intensity

Training intensity refers to the effort made and the strength with which you work on the muscles. The breaks will be fundamental during the various sessions. By offering longer rest times, you will promote optimal recovery between sets and sets. In any case, if what you want is to increase the frequency of training, we advise you to gradually increase the intensity, but establishing a proportionate recovery time for each muscle concerned.

girl trains shoulders and back with dumbbells

3. Nutrition

Nutrition plays a fundamental role and heavily affects energy resources and recovery. We are not just talking about quantity but also, and above all, about the quality of the foods ingested before, during and after training. The risk is to get “pumped” to the next day’s training and not to offer the body the necessary nutrients (carbohydrates and proteins) to respond to the large volume of physical activity to which you are subjecting it.

4. Recovery

Of course, every person is different when it comes to recovery times. This is a key aspect that can make a difference. Therefore, we recommend that you listen to your body and have the patience to stop and rest completely. Too quick, superficial and insufficient recovery can cause serious damage. Such as injury or injury, which in the long run will keep you away from the gym for a very long time.

5. Types of exercises

The more demanding the exercises are and the more bands are involved, the less frequently you will be able to train a certain area. Likewise, this will also affect the recovery time required for each muscle group.

6. Muscle size

In most cases, smaller areas of the body can be worked on more often because they have less muscle mass, with proportionate recovery times. Therefore, the larger the muscle group you work on, such as your back or chest, the faster your recovery times will be. This is due to the huge number of muscle fibers involved.

a boy works his pecs on the chest machine

How to increase the frequency of training?

Once you have analyzed the factors that can prevent you from increasing your training frequency, it is time to give you some tips that will help you exercise several days in a row. Summarizing what we have seen so far, here is a short list to follow whenever you want to increase the frequency of your training :

  • Proper nutrition and support thanks to supplements.
  • Limit the volume and intensity of your workout.
  • Work muscle groups for smaller areas.
  • Do simple exercises that involve a minimum number of muscles.
  • Learn about your natural recovery times.

To all this we must add another crucial factor: sleep. Like your diet, type and frequency of training, sleeping well will help you improve your performance in the gym. A night’s rest of at least 7 hours is essential for achieving optimal sports results.

Then remember to do a series of warm-up exercises before starting to lift weights. Just as it is advisable to take a few minutes for a good final stretching session. We are sure that increasing your training frequency and intensity will allow you to achieve the desired results!

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