Can you Build Muscle if you Work out every other Day? > 자유게시판

If your fitness plans include building muscle, you might be wondering how often you need to work out. While daily gym-goers may think they have an advantage, the reality is, working out every other day builds muscle more efficiently than taxing your body on a daily basis. The argument that less is more definitely applies to exercise. Excessive training demands can interfere with the recovery process, which is crucial for building muscle. If your goal is muscle hypertrophy (growth in the size of the muscle), you need to limit the workload to lifting weights every other day. You may even want to cut the frequency down even more if working out every other day is not delivering the results you want. The authors also question (but have not determined) whether training a muscle group three times per week is superior to a twice-per-week protocol. This study goes along with the guidelines set by the American College of Sports Medicine, which recommend that most adults lift weights a minimum of two nonconsecutive days each week.

To build and preserve lean muscle mass while working out every other day, adhere to the theories of overload and progression. The theory of overload says that to build muscle, the amount of the load or resistance you place on the body needs to be greater than what you're normally accustomed to. Progression is more individual and refers to how you choose to increase this load (i.e., increase in frequency, intensity). When it comes to building muscle, strength training is the clear winner. That said, asking your body to respond to intense exercise on a daily basis is not the right approach. So, if you're lifting weights every other day, use the off days to run, Prime Boosts cycle, swim, take a yoga or Pilates class, or use a cardio machine at the gym. To build muscle, make a plan to designate certain days to train specific muscle groups or train your total body in one workout. For example, if you plan to work out every other day, you might consider doing a full-body strength training session on Monday, Wednesday and Friday. If cardio exercise is an important component to your overall plan, you may want to consider adding cardio intervals to one of your strength-training sessions, in addition to your cardio sessions during the week. After a strenuous weight-training session, your body needs time to repair. While rest is something you need, knowing exactly how much you need depends on the type of workout and your goals. Ideally, you will want to rest at least one full day between sessions working each specific muscle group. However, if you go heavier than normal on the amount of weight or increase the reps or sets, you may need an extra day to recover. Listen to your body. It's OK to be sore; it's not OK to be in pain.

Compound exercises like the squat-curl-press target different muscle groups to build endurance, increase strength, and improve stability. In fact, some research suggests that compound exercises that involve functional movement patterns are one of the most effective ways to improve muscular strength and burn fat, particularly among overweight adults. Add more power to your resistance-training routine with these quick compound moves using dumbbells to get a dynamic full-body workout at home. The squat with an overhead press is a great full-body compound workout using both the upper and lower body at the same time. These moves function in tandem to allow a natural transition from a squat to an overhead press. Stand with feet a little wider than hip-distance apart. Rest light to medium weights on your shoulders with elbows bent and palms facing each other. Lower into a squat. Keep your torso upright by lifting your chest (imagine showing someone the logo on the front of your shirt while at the bottom of your squat).

Make sure you are sending the hips back to protect your knees. Push into your heels to stand as you press the weights overhead. Lower the weights to your shoulders, and repeat 1-3 sets of 8-16 reps. Compound exercises are quick, full-body moves you can do anytime, anywhere-especially if you're short on time. The squat, curl, and press is a well-known compound workout that targets the legs, core, arms, and shoulders in one dynamic movement. This is an advanced exercise that requires physical strength and stability. Start with lighter weights as you practice this movement pattern before trying heavier weights. Stand with your feet wider than your hips and hold light to medium weights with your arms by your sides and palms facing each other. Squat down and Prime Boosts touch the weights to the floor and turn your palms to face forward. Keep your back straight and your abs engaged. Curl the weights up in a biceps curl and hold.