Let's try to answer the question, how often do you need to train the press? Every day or less? How to distribute developmental and tonic workouts?
In general, if we are talking about muscle hypertrophy under the influence of strength training, then a number of important points must be taken into account:
- Muscles recover (grow) for a long time after a power load.
- Beginners, as a rule, do not know how to load muscles strongly (they have not yet developed a brain-muscle connection).
- The larger the muscle, the longer it takes to recover.
- Slow fibers regenerate faster than fast (strength) fibers.
The abdominal muscles are difficult to overtrain, because in their training they often do not use heavy loads, as in training the legs or back, for example. Developed large muscle groups (legs, back, chest), a person with experience can train once a week or less often, if we are talking purely about strength training for fast muscle fibers. But if you are a beginner (you are not good at depleting a muscle with maximum mental contraction, the size of the muscle is small) and are training the abs (the group itself is small), then you can train fast strength fibers 2-3 times a week.
So two or three? The answer to this question is individual (according to the state of health). Start two times. And in the future, you can add one training day for fast muscle fibers that can easily increase in size. Okay, but what about slow muscle fibers? They can usually be trained much more often. That's why they are hardy. In principle, the slow muscle fibers of the press can be trained at least every day. However, I recommend that you train them in parallel with the fast fibers (when there is a developmental workout). Well, if you have time for an optional (tonic) workout, then you can do 1-2 exercises on slow muscle fibers on "rest" days.
Conclusion: developmental workout of the abdominal muscles: 2-3 times a week (fast and slow fibers). Toning workout (optional) on other days (slow fibers only). In the first case, we train 2-3 times a week, and in the second - every day, but with a different load. If you use additional exercises (squats and push-ups), then do them along with development work. On days of "rest" they can be omitted.
