Optimal training frequency
- 07-23-2018, 12:59 AM
Optimal training frequency
Do the consensus of studies support optimal muscle hypertrophy to train each muscle group once or twice per week? Also, any consensus on how many days of weight lifting a week is optimal 3, 4, 6? I was reading Jim Stoppani recommends switching every 8 to 16 weeks between training each muscle group once a week to twice a week. This would seem to make sense in terms of supporting periodization and muscle confusion.
- 07-23-2018, 01:04 AM
07-23-2018, 01:06 AM
07-23-2018, 04:43 AM
Train each muscle 2-3x a week, generally the smaller muscles can be trained more often
There is probably no way you can train everything this often unless you do full body, so what I normally do is do phases of high frequency each body part that lasts 4 weeks
I am a carnivore (diet based exclusively on meat)- Here is my diet and training log
07-23-2018, 10:23 AM
I think this question is really impossible to answer. It depends on your overall training routine. If you are training to failure with rest/pause and forced reps, etc. your optimal frequency will be much different than if you're doing lower intensity with the same volume, etc.
Optimal training is difficult to define and a moving target. Your real goal is to find the range where you are seeing consistent improvement, and for most naturals this will be around 1X per week, in my opinion, if they are using high intensity and around 2X per week if they are using a more moderate intensity with lower volume. But it obviously also depends on your own genetics and ability to recover. Some people may only be able to hit a group 1X every two weeks, while others will be able to train 3X per week and still see progress. Too many variables to throw out a specific answer.
07-24-2018, 09:48 PM
For natty, I always recommend twice a week for most muscles (generally speaking). You can always tweak it to fit your schedule/needs (example would be one day for week point training). I am using one of John meadows routines but revised it to fit my schedule. Basically doing everything twice a week minus arms and shoulders. I follow his rep recommendation and all that goodness. Workouts are killer! Anyway, it took me some time to put down the ego and focus on executing form with frequency. For body composition this seems to be best for me. Iíve been on this training style for maybe 10 weeks. May go back to single days here pretty soon but Iím enjoying it thus far!
07-25-2018, 01:01 PM
The only way to answer this is looking at your recovery. No one here can do that for you unless you provide alot more information. Logs with your weight, nutrition, hours slept and training. Natural or assisted, low frequency, high frequency, low volume, high volume, etc etc it's all depending on your body's ability to recover. Sleep and nutrition play huge role and so do your genetics. The best way to figure this out is keep a training log and auto regulate it according to your progress. Your numbers should be increasing, not staying the same or going down, if that happens you know your not recovering quick enough.
07-25-2018, 01:11 PM
07-25-2018, 01:43 PM
07-25-2018, 02:24 PM
07-25-2018, 06:27 PM
07-26-2018, 05:12 AM
07-26-2018, 08:09 AM
Personally I’ve used an adapted layne norton phat program split last couple of times but increased the sets and reps a bit.
07-26-2018, 08:28 AM
07-26-2018, 02:00 PM
07-26-2018, 02:08 PM
07-26-2018, 02:22 PM
Train a muscle group 2 to 3x a week with 4 to 8 sets per bodypart. 3 to 5 x a week training.
Start there and adjust up or down depending on your recovery threshhold. Although shoulders, Specifically front delts get plenty of work if you are pressing on the regular. Side delts, rear delts and biceps can be hit more frequently for most people. Everyone is different but this should give you an idea. If you have trouble mustering up what exercises to do or if any muscle groups overlap I highly suggest to get nerdy over at https://exrx.net/ They have a dated site, fantastic exercise library.
Online community manager/lead rep of Chaos and Pain,LLC and Fundamental Nutrition.Check us out!chaosandpain.com fnsupps.com Follow me on instagram:@pyrobatt
07-26-2018, 02:40 PM
pyrobatt made some great suggestions for you. I would explore those further.
Chaos & Pain Rep
07-26-2018, 02:51 PM
When natty protein synthesis remains elevated within a muscle for around 48 hours after a workout, when enhanced it’s basically all week (I’m using approximation here). Thus if you smash chest on Monday it’s gonna keep growing until next Monday when you smash it again. It’s where the classic bro split of one body part a day came from - that’s what the big boys did, problem is they were juiced up and the natties weren’t. It’s why for natural lifters full body (or at least multiple muscle groups) 3-4 times a week has become the way to go.
The phat program gives a bit of both.....
07-27-2018, 11:16 AM
For naturals, I will echo that 2 times per week is good, but please, do not be like me and have too much volume.
Here are some good articles on frequency.
07-27-2018, 11:59 AM
You should get your engine running before you start trying to add in a turbo, nitrous, ect. And complicate things.
I applaud you for being willing to accept you may need to drop back a little.
How many sets do you do per body part? What are your current strength levels on the compound movements?
What do you weigh? Are you lean? What is your diet like? What do you do for a living? What obligations do you have outside of the gym?
07-27-2018, 12:02 PM
I bet almost everyone on this board has taken 2 weeks off of training and gone back to the gym expecting to be weaker only to find out their strength went up.
Not saying you are at all wrong...just that it may not be the entire story either.
07-27-2018, 03:20 PM
Definitely no one size fits all but just general rules of thumb that a majority fit into.....
07-27-2018, 03:59 PM
And this is a perfect example for the OP of how you need to learn the theories so that you can adjust them to yourself - some people need longer sessions more often, other peop
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