Is it okay for boys to do strength training once every two days

For the vast majority of ordinary fitness boys, it is perfectly fine to practice once every two days, and it is even much more efficient than just cramming in the number of strokes every day.

Some people have always said before that "practicing less than 5 times a week means practicing in vain." In fact, that set of standards is more aimed at enthusiasts who have plenty of time and aim to become professional or prepare for competitions. They are not applicable to ordinary people at all. After all, most people either have to go to school or go to work, and they have very little free time to spare. In order to make up for the number of training sessions, they have to practice even when they are tired. Not only will their movements become deformed, but they are also prone to chronic injuries, which is not worth the gain.

A friend I brought up a while ago who was doing back-end development is a typical example. In order to meet the so-called "fitness KPI", he had to squeeze 40 minutes to go to the gym every day after get off work. During the training, he yawned all day long. When doing chest presses, his shoulders were almost raised to the base of his ears. The acromion impingement hurt for almost two months. Later, I was advised to practice every two days, with a full 70 minutes each time. I combined pushing, pulling, and lower limb movements to circulate the whole body. Each part can be given enough training capacity. In three months, the shoulder pain has improved, and the bench press has increased from 60kg to 82kg. When wearing a T-shirt, the outline of the chest and shoulders can be shown. The effect is much better than before when I just randomly added a few times.

To put it bluntly, the logic of muscle growth is actually quite similar to growing crops. After you give it enough fertilizer (training stimulation), you have to give it time to slowly absorb and grow. You can't just water it and dig up the roots the next day to see if it has grown, right? For those of us who work out naturally, the over-recovery window of muscles is generally between 24 and 72 hours. The two-day interval is just stuck at the peak of this window. The next training can just catch up with the previous growth momentum, but it can maximize the training effect.

Of course, it doesn’t mean that training every two days is suitable for everyone. I used to know a sophomore who has been training for three years. He has to compete in college bodybuilding competitions. During the preparation period, he has to dig out the details of his arms and shoulders. If he maintains the frequency of training every two days, a single part will only be stimulated once every half a month, and the lines will not appear at all. During that time, he practiced six days a week, specializing in a small part every day. He even split his arms into two and three-brachial sections for training. Under high-frequency stimulation, his pre-match dimension lines did increase very quickly.

In fact, there is really no need to worry about other people's training frequency. As long as you are in full condition every time you practice, you are not sore all over and your movements are not standard, and the training weight and volume can slowly increase, then this frequency is the most suitable for you. Fitness is a matter of your own body feeling. There is no unified standard answer.