Stimulation of muscles is a process that should occur at appropriate time intervals, which in turn should use the phenomenon of super-compensation.

By writing shortly, you have to do the workouts as often as your body allows, which will give you the optimal training effects and will contribute to building muscle mass much faster.

After the training session, our body starts anabolic processes, which are designed to inhibit catabolism, as well as intensify the reconstruction of damaged structures. What’s more, after the regeneration period, a phenomenon occurs that allows our body to prepare for the next physical effort, which is called super-compensation. It is the process of accumulating energy substrates in such a quantity that there is a bit more of them than was recently accumulated for physical activity, which takes about 2 days for our body.

In a simplified way, our body is preparing for another overload by storing more to meet the effort more effectively. When this type of process runs optimally, training progression appears. We are stronger, we build bigger muscles, we run faster, we jump higher etc.


Unless you are a training member of the PRO rank like Mr.Olympia, your body during the standard strength training is able to regenerate your resources and renew your muscle tissue in just 2 days. This is the time when it would be appropriate to start again and stimulate the muscle tissue to give again a stimulus for growth.

When you read this type of message, you probably wonder what training plan should we choose to coincide with this type of assumptions?

It is natural that the answer that sounds like a full body workout comes to mind at once. Many scientific publications indicate that the more frequent stimulation of muscle mass to the growth of people training naturally gives a much greater effect than in the case of a split plan. Muscle group training once a week is not an effective training for most people who train. Of course, by doing this type of scheme, the effects will be, however, if we can have better, why do not we use this type of information?

Looking at what science serves us, most of the training people should train larger muscle groups 2-3 times a week, ie legs, back, cage. Smaller groups can be successfully performed 3-4 times, ie calves, biceps, triceps, and shoulders. So when planning your next training cycle, consider a composite plan that will give you a comparison with split training regarding the results achieved.

We invite you to discuss and exchange your experiences. What frequency is the most effective according to you?

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