Sports mode. What is the ideal weekly rhythm for effective muscle building?

Strong abs, toned arms, shapely thighs… In order to achieve goals like bodybuilding, it is certain that an impromptu sports session once a month on a Sunday will not be enough. But then what rhythm should you adopt to tone up, build strength and thus maintain your health?

30 minutes, 2 times a week

“Below two strengthening sessions per week, we do not stimulate our muscle fibers enough to be able to build muscle,” immediately informs sports doctor Victoria Tchaikovsky. To gain strength, the doctor recommends separating these two sessions. “It’s better for the body to recover so it has time to make new fibers before the next session,” he explains.

This muscle strengthening can be done at home, in the gym or in a gentle gymnastics class, for example, says the doctor. And “an effective session lasts about 10-30 minutes”. When it comes to exercise selection, it all depends on each individual’s goals. Some people like exercises that work all the muscles. Others, complaining of pain, target certain specific areas of the body. “This is a typical example of core training or Pilates exercises performed to relieve back pain,” Victoria Tchaikovsky describes. And if you want to use dumbbells, it is better to start with loads that do not exceed 10% of your body weight.

10 minutes, 5 times a week

The more we multiply the short sessions, the more our body will be able to tone, emphasizes sports coach and founder Sébastien Cornet.Trail School:. That’s why, if we want to intensify our training, “the ideal rhythm would be to add 5 sessions of muscle strengthening of 5 to 30 minutes to our weekly schedule.”

These sessions, which can very well be done at home and without equipment, can be organized as follows: for example, two of the 5 sessions can be reserved for strengthening, one for cardio, and the last two for “full body”. that is, exercise that combines strength and cardio. “For example, for a 10-minute ‘full-body’ session, you might do a series of squats, mountain climbers and chair dips for strengthening; and finish with 30 seconds of cardio, such as jumping rope or burpees,” advises the specialist.

Create metabolic stress

“The more we chain together short sessions, the more we stress the body,” explains Sébastien Cornet. This is what makes the body adapt to the effort.” And which thus allows him to build muscle and develop his cardiovascular capacity.

“After three to six weeks of regular sports practice (depending on each person’s metabolism), the body will get used to the metabolic stress,” adds the sports coach. This is when it will be necessary to change the training.” For that, there is no need to increase the duration of our sessions. Then it’s a good idea to make the exercises more difficult or play with the effort/rest slider. If we used to alternate 30 seconds of exercise with 30 seconds of rest, why not switch to a 45/15 or 50/10 rhythm?

Adjust your lifestyle

Be careful not to neglect rest days, which are necessary for the body to adapt to the effort and thereby facilitate bodybuilding. The sports doctor also reminds of the importance of protein diet. “Protein is an essential component of muscle,” he emphasizes. It’s best to eat it for breakfast or lunch on our boost day.” Finally, taking vitamin D (2,000 units daily in the form of drops), B vitamins and antioxidants will help prevent injuries, advises sports doctor Victoria Tchaikovsky.