hello everyone. Many people may be thinking,
“I do muscle training every day, but I can’t feel the effect” or
“I want to know the frequency of muscle training when I start muscle training.” So, this time, ・ Is it counterproductive to do muscle training every day ?
Doing muscle training every day has the opposite effect
In conclusion, doing muscle training every day is counterproductive.
However, there is also a way to keep growing by doing it every day.
Let’s take it step by step.
The appropriate frequency of strength training is 2-3 days a week
Two or three days a week of muscle training, which trains the whole body at once, is sufficient, depending on strength and recovery.
Large muscles such as legs, back, and chest usually require 2-3 days to recover, and doing muscle training every day may not be able to keep up with muscle recovery and may be counterproductive.
Reference)
e-healthnet
Muscle growth requires a recovery period
Muscles are damaged by strength training, repaired by rest and nutrition, and adapt and grow to withstand more stress.
This cycle is commonly referred to as “super recovery”.
Muscles grow to adapt to the load, so if you open up too often, you’ll bounce back before you were strong enough.
Too often and you can’t recover, too little and you can’t grow.
Reference)
e-healthnet
There is no problem with muscle training every day if you divide it by body part
A way to avoid having the opposite effect while doing muscle training every day is to not train the whole body at once, but to divide it into parts.
How to put together a menu for each purpose for daily muscle training will be explained in [Daily muscle training] How to put together a menu for each purpose.
3 disadvantages of doing muscle training every day
Disadvantages 1 Fall into overtraining
Disadvantages 2 Decrease in strength due to accumulation of fatigue
Disadvantages 3 Increased risk of injury There
are 3 main disadvantages of doing muscle training every day.
Disadvantages of daily muscle training ① Fall into overtraining
You may not be able to recover enough by doing muscle training every day, and you may fall into overtraining (a state of chronic fatigue).
If you overtrain, you won’t get the benefits of your training. In addition, there is a risk that you will not be able to get rid of fatigue and your immunity will be lowered, which will interfere with your daily life.
Reference)
e-healthnet
Disadvantages of daily muscle training ② Decrease in strength due to accumulation of fatigue
As fatigue accumulates, the strength of muscle training itself also decreases.
You won’t be able to lift the weight you should be able to handle, and the strength of muscle training will drop, making it difficult to achieve results.
Reference) CiNii
Disadvantages of daily muscle training ③ The risk of injury increases
In muscle training, health and joints are damaged and worn out along with muscles. Muscles grow while doing muscle training, but basically health and joints are not forged.
For this reason, excessively high frequency muscle training increases the risk of injury and failure.
3 benefits of doing muscle training every day
Merit ① Easy to habit
Merit ② Diet effect
Merit ③ Increase in training volume
There are 3 benefits to doing muscle training every day.
Benefits of daily muscle training ① Easy to make a habit
Working out every day will make it a habit and help you stay motivated.
It’s hard to keep up when you first start working out, but if you do it every day, you’ll gradually develop a habit of going to the gym without even thinking about it.
I’m happy to be able to do muscle training easily with less psychological burden.
Reference)
CiNii
Benefits of daily muscle training ② Diet effect
By doing muscle training every day, growth hormones and testosterone are secreted, the amount of energy consumed increases, and the basal metabolism rises.
Basal metabolism is the minimum energy consumption used in daily life such as sleep and work, and it is a major diet factor that accounts for about 70% of the daily energy consumption.
If you do muscle training every day, you will burn more calories just by living, and you can expect a high diet effect.
Reference)
e-healthnet
Advantages of daily muscle training ③ Growth is faster
If you can avoid the disadvantages well, you can expect the most efficient and fast muscle growth and diet effect.
Doing it every day will net you more time to train and will give your muscles a bigger boost over the course of the week.
[Daily muscle training] How to create a menu for each purpose
It is important to create a menu to achieve results while avoiding “overtraining”, “accumulation of fatigue”, and “risk of injury”.
・ Let’s look at an example of a daily muscle training menu when aiming for three types of body types: diet
, thin macho,
and macho .
[Daily muscle training menu ①] Diet
A menu that combines muscle training for the lower body with large muscles while burning fat with aerobic exercise is recommended for dieting.
In addition, by adding abdominal training, which is difficult to burn fat, it promotes blood circulation around the abdomen and makes it easier to burn fat.
Among them, squat is a particularly recommended event that trains the core at the same time.
Related)
[Daily muscle training] Recommended exercises for diet purposes
lower body workout
・Squat
・Leg Press
・Leg Raise
・Leg Extension
・Deadlift
trunk muscle training
・Crunch
・Leg Raise
・Abdominal Machine
aerobic exercise
・Treadmill
, bike
, jogging
, circuit training
[Daily muscle training] Specific menu example for diet purpose
(Monday) Lower body muscle training
(Tuesday) Aerobic exercise
(Wednesday) Trunk muscle training
(Thursday) Aerobic exercise (Friday
) Lower body muscle training (Saturday)
Aerobic exercise
(Sunday) Trunk muscle training
[Daily muscle training] Points to note when dieting
Don’t overeat, but be confident that you’re exercising well, and try to eat well-balanced meals without skipping meals.
If you lose muscle due to malnutrition, your basal metabolism will drop and cause rebound.
Reference)
e-healthnet
[Daily muscle training menu 2] Aim for thin macho
The muscle training menu for the upper body is as follows:
・[Push-type exercises] Push-type exercises targeting the chest and triceps (back side of the arms) ・
[Pull-type exercises] Targeting the back and biceps (front side of the arms)
It is recommended to combine lower body training and aerobic exercise by dividing them into activities that focus on pulling movements .
You can aim to burn fat by increasing your basal metabolism while aiming for muscle hypertrophy with muscle training and adding aerobic exercise.
[Daily muscle training] Recommended events that aim for thin macho
push type
・Bench press
・Chest press
・Pectoral
・Tricep extension
・Narrow bench press
Pull event
・Deadlift
・Chop up
・Lat pulldown
・Arm curl
・Hammer curl
lower body workout
Squat, leg press, leg raise, leg extension, half deadlift
aerobic exercise
treadmill, bike, jogging, circuit
[Daily muscle training] A specific menu example that can aim for a thin macho
(Monday) Push event
(Tuesday) Pull event
(Wednesday) Lower body (
Thursday) Aerobic exercise (Friday
) Push event
(Saturday) Pull event
(Sunday) Aerobic exercise
[Daily muscle training] Points to note when aiming for a thin macho
Aerobic exercise immediately after strength training may interfere with muscle hypertrophy.
Remember to do your cardio before your strength training or on a different day.
Also, if you still have muscle pain or fatigue, please include a rest day.
Reference)
Medical Online
[Daily muscle training menu ③] Aim for macho
It is recommended to divide the whole body into 5 parts and train them separately.
Aerobic exercise is unnecessary as you may lose muscle along with fat.
If there is too much fat, etc., please go as necessary.
[Daily muscle training] Recommended events to aim for macho
chest
・Bench press
・Chest press
・Pectoral
・Dumbbell fly
・Dips
back
・Deadlift
・Cup-up
・Lat pulldown
・Bent over rowing
arm
・Arm curl
・Triceps extension
・Narrow bench press
・Hammer curl
・Skull crusher
leg
・Squat
・Leg press
・Leg raise
・Leg extension
・Half deadlift
shoulder
・Side raise
・Shoulder press
・Rear raise
・Upright row
・Face pull
[Daily muscle training] Specific menu examples that aim for macho
(Monday) Chest
(Tuesday) Back
(Wednesday) Arm
(Thursday) Lower body
(Friday) Shoulder
(Saturday) Chest
(Sunday) Back
[Daily muscle training] Points to note when aiming for macho
For beginners, it is difficult to increase the strength of muscle training for each part, so training frequency is also important in order to aim for muscle hypertrophy.
If you divide it into 5 parts like the menu example, the same part can only be done once or twice a week, and the intervals may be too wide. Even if you are aiming for macho, you can start with 3 divisions by referring to the menu aimed at lean macho
until you get used to muscle training and the intensity gradually increases
summary
I have looked at the disadvantages and advantages of doing muscle training every day, and menus for each purpose, along with examples.
The most important thing in doing muscle training is to keep doing it at your own pace.
Don’t let your doubts and anxieties accumulate, and consult with the trainers and staff at the gym to resolve them, making it easier to maintain your motivation.
At Co-Su-Pa, you can easily receive consultations and guidance from professional personal trainers.
In addition, the facilities and programs are substantial, so there is an environment where it is easy to continue muscle training and dieting while being stimulated by those around you.
If you are interested, please come to the nearest store for a tour and experience.
