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A Pamela Fortner, NASM Elite Trainer , Fitness, answered. When foam rolling, you should stay on the tender spot for at least 30 seconds or until you feel less tension in that spot. It may take a few sessions with your roller before the adhesion is totally gone, but the tenderness should begin to go away.
Itâs true that you can train a muscle once per week or twice per week and get great results. But if youâre anything like me then you donât just want to know what works, you want to know what works best. â¦and I can tell you right now that training a muscle just once per week is not optimal.I trained like this for years, following the classic bodybuilder muscle annihilation style workouts, and I did get good results. But Iâve now learned that lower volume, more frequent workouts are far better at building muscle faster.ou will find many differences of opinion on this question. Some people recommend training each muscle group twice per week, while others say just once per week is more than enough to induce the greatest hypertrophy response.