Training Volume vs Training Frequency!! Read and think!

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    Training Volume vs Training Frequency!! Read and think!


    I have long pondered the importance between training volume ( sets per session), and training frequency (times trained per week).

    I realize that this is a sliding scale. Let's consider chest, as a sample bodypart. Lets pick a weekly volume, of say 24 sets.

    On one end of the spectrum (the volume end), you could train chest once a week, and do 24 sets that session. Next, you could train chest twice a week at 12 sets. Next, you could train chest 3 times a week at 8 sets each. Finally, for the other end of the spectrum (the frequency end), you could train chest 6 days a week, and just do 4 sets a day.

    Each of these breakdowns equals the exact same training TOTAL (same weekly volume), yet it would probably affect the msucle in a significantly different way. Doing 24 sets in a single workout would completely exhaust the muscle, giving it plenty of time to recover (maybe too much). Doing 4 sets every day never truly exhausts the muscle, but it gives its tons of stimulation to grow.... but not much rest (maybe not enough?)


    Which of these programs is optimal for muscle SIZE? and which of these programs is optimal for muscle strenght? and why!


    I have tried both, I am curious as to other peoples input.

    This is the most simple way I can think to analyze frequency vs. volume, because I know often times when people simply increase the frequency, they dont cut back on volume, and then blame "FREQUENCY" as overtraining!


    However, say you wanted to train a bodypart 24 sets as a weekly load, as I pointed out theres A LOT of ways you can go about it.

    I would just like to know, on a cellular, or scientific level which program is best for growth, and which program is best for strength.... if indeed there is a difference.


    :squat: :dl:

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    24 sets per week is a lot per chest no matter how you break it up

    IMO try glens program, its worked pretty good for me so far.
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    Quote Originally Posted by spatch
    24 sets per week is a lot per chest no matter how you break it up

    IMO try glens program, its worked pretty good for me so far.
    Forget the "24" number, and pay attention to the question that im asking.... about the sliding scale.


    More sets all at once vs Lets sets each time, but more often.

    Edit: Link me Glens program?
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    If pure strength is your thing then go with higher training frequency. Some strength athletes will train bench 7 times a week and squat 4-5 times a week. Keep in mind this is not balls to the wall sets to failure. I used to train the same muscle once every 5 days and it worked very well for size. I now train westside style and can alter it for size or strength. Keep in mind that most feel its better to uncouple sets and reps. Its good to do high reps/ high number of sets and sometimes do low volume/ low sets.
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    Quote Originally Posted by spatch
    24 sets per week is a lot per chest no matter how you break it up

    IMO try glens program, its worked pretty good for me so far.
    I'm curious too. Glen who?
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    Glenihan, it's a modified DC program..Beelze also uses it. Check these two links.

    http://anabolicminds.com/forum/exerc...ch-volume.html

    Beelze's lifting routine
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    Quote Originally Posted by spatch
    24 sets per week is a lot per chest no matter how you break it up

    IMO try glens program, its worked pretty good for me so far.
    bump! As soon as summer is over, I am running 5x5 all fall/winter.


    Edit: I thought you guys were talking about Glenn Pendlay :squat:
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    Quote Originally Posted by Mulletsoldier
    Glenihan, it's a modified DC program..Beelze also uses it. Check these two links.

    http://anabolicminds.com/forum/exerc...ch-volume.html

    Beelze's lifting routine
    I'd go with something along those lines. DC training is the bomb! Hard as hell and worth every ounce of sweat that you put into it.
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