If you want to increase the number of workouts per week, the main rule is to train wisely instead of too long. In case of often muscle overtraining, the recovery becomes impossible. If the body is not able to regenerate, the workouts suffer, because the extraordinary pressure has a negative impact on gym results.
At least we have good news - regular training accelerates fat burning, tightens the muscle tissue, and contributes to the achievement of all fitness goals. This is the reason why many instructors and trainers recommend the performance of less sessions and repetitions during a single workout. Stress on 3 basic training sessions per week, instead of exposing part of the body to full exhaustion. This is an effective way to load the organism without the later necessity to fight with fatigue.
Commonly, working with every muscle group needs a good plan - otherwise you risk overtraining. In order to trigger the system in the right direction, it is necessary to follow these 4 rules:
1. Avoid twisting the spine
Body is an extremely intelligent system. It can cure itself alone, by concentrating on the most important zones. If the spine is twisted with too heavy weights (for instance your body weight during many squats), the organism will attempt to react to this “structural” damage before taking care about active muscles’ recovery. That’s why such a type of training that causes spine twist is able to prolong the regeneration process.
Luckily, there is an option, with which it is not necessary to leave thesquats, as they are a very important exercise for the overall training of the body. When you perform them don’t try to set a record in each session. Avoid lifting weights that are equal or greater than 90% of your abilities. Instead, chose one, with which you can perform 6 repetitions or less, but in a perfect position and with a good speed. You have to take care to avoid any twisting of spine during the exercises.
2. Protect joints
If during workout you can feel joints more than muscles, better stop. Muscles are created for a curtain amount of loads and thus can recover quickly. The connective tissue does not.
3. Listen to sore muscle mass
Definitely you have to “feel” muscles in the day of your workout. Nevertheless, the pain is useless - especially when you train every group of muscle.
In order to limit the sore muscles, try to reduce the number of repetitions up to 8 or less and avoid performing too slow eccentric (lower part of the repetition) moves. Stick to reasonable amount of work load during one training. If your every workout session consists of 10 series of 10-20 repetitions, probably you overload the body, considering the frequency of training that you have planned.
4. Keep the nerves
It is normal to experience sore muscles in case of frequent training. What you probably don’t know is that the central nerves system - the main element that controls the body, by sending signals from brain to the muscles, also gets tired.
If the neurotransmitters exhaust, the result is something similar to switching off part of the electricity in the house - all works in half. The concentration drops and you feel lack of energy. Such a feeling is much stronger than the muscle pain, because the body is under stress.
In order to maintain your nervous system in good condition, avoid training to full exhaustion in the separate series. Don’t overload during warm up - heavy lifting before the real workout can lead to extreme burden. Avoid lifting weights close to your maximum that you are able to lift in one single repetition.