Weekly worktorestoration ratio

This refers to the frequency of training compared to the restorative measures used. Quite simply, the more (or more often) you train a muscle group without exceeding your recovery capacities, the more muscle you'll gain. This means that you can train a muscle very often (3+ times per week) using a low volume of work, often (2 times per week) using a moderate volume of work, or infrequently (once a week) using a high volume of work. In most cases, the second option (training each muscle group twice a week using a moderate volume) is the best solution. The weekly work-to-restoration ratio is also influenced by your nutritional status: if you are consuming a caloric deficit your body will not recover as fast and as such, you cannot have as many total training sessions during a week. For example if you are consuming a deficit, you might only be able to train 4 times per week while if you are consuming a caloric surplus, you might be able to have 6 weekly workouts. In both cases you can still train each muscle group twice a week but a lower nutritional intake should mean less total weekly workouts. Finally, this weekly ratio can be influenced by your work capacity. If you have a greater tolerance for intense physical work (mesomorphs and meso-endomorphs with an important training experience) you will be able to handle more frequent training sessions or more daily volume than someone with a low work capacity. So as you can see, it's hard to recommend a universal weekly work-to-rest ratio, but as a rule of thumb you should strive to increase the amount of work performed per week as you increase your training experience and thus your work capacity.

Was this article helpful?

0 0
Fitness and Exercise

Fitness and Exercise

Are you looking for the solutions to start a healthy lifestyle, stay free from bad illness, have a better sex life and more romantic involvements for a more satisfied life but just do not know how and where to get started? Then this will be the most important letter you'll ever read for today.

Get My Free Ebook


Post a comment