Author / C4
We all know the importance of exercise and health, but everyone uses time differently. Some people may only find time for exercise once a week. While it seems too basic to only practice once a week, for those who have been training for a long time it doesn’t seem to be effective, but as long as the training menu is well organized, there is also a good room for improvement.
Here are 3 principles to practice just once a week:
1. Choose the multi-joint exercise, the whole body workout
Depending on the muscle part, the repair time is around 24-72 hours, but if you only train for one day a week, it means your last workout was 4-5 days, so regardless of your training purpose in health, increase muscle mass and improve strength OR fitness, try to maximize the benefits of training in a multi-joint way and for the whole body! Refer to the following training menus for push, pull, leg and core:
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Press: bench press, standing shoulder, parallel bar support
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Pulls: pull-ups, deadlifts, barbell oars
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Legs: squats, split squats, Bulgarian squats
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Core: the farmer walks, pushes the sled
Although weightlifting is a multi-joint movement, as the technical level of weightlifting is quite high, it will not be taken into consideration if there is no firm basis for weight lifting.Also, if your goal is bodybuilding and local modeling of the muscles, it is recommended to train more than 10 hours a week 15-hour trainer.
2. You don’t need to change your movements too often
Although changing the angle can give the body different stimuli, if you are not familiar with the movements your body is more likely to be compensated, thus increasing the risk of injury, so if you are a beginner and unfamiliar with training movements, it is best to avoid random workouts Many transformations.
3. After 3-6 weeks, increase the intensity of the workout
After another 3-6 weeks of training, the neuroendocrine system will begin to adapt, allowing the body to have a greater ability to cope with external resistance, so whether it is heavy training or failure training, train only one once a week. in this case, it is necessary to accumulate step by step slowly, so that the effect of each workout accumulates and does not increase the intensity of the body too hastily.
Surely someone will want to ask if it works? Of course, the effect isn’t as good as working out more than 3 times a week, but it’s worse than no exercise, because any resistance stimulation will positively help the body.Don’t be constrained by high exercise goals. And don’t let the “perfect” become the enemy of the “good”!
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