Ramping is a weight training strategy that refers to step by step increases to a specified training variable. The increases can occur from workout to workout, or from week to week. In the last article, I discussed how to ramp up on training volume, which is done by adding one or two sets to successive workouts or from week to week. Not only is it possible to ramp up on training volume, but you can ramp up on training frequency. You can also ramp up on training intensity by pushing closer and closer to failure from workout to workout, and you can ramp up on load by adding weight from workout to workout or week to week.
Ramping up on Frequency
In this article, I will be discussing various ways in which you can ramp up on training frequency. Frequency refers to the number of times you train a muscle group each week. It seems that most lifter prefer a constant training frequency with the most common two frequencies consisting of training each muscle group either twice per week, or three times per week.
Frequency Ramp: Example 1
If you were to perform a three week frequency ramp, the ramp would generally start with the number of times you normally train a muscle group each week. For example, if you normally train each muscle group three times per week, your frequency ramp would start with training each muscle group three times per week for the first week of the ramp. You could then increase the number of training sessions by training each muscle group four times for week two, and finish the ramp by training each muscle group five times during week three. This frequency ramp is presented once again below:
Week 1
Train each muscle group 3 times per week
Week 2
Train each muscle group 4 times per week
Week 3
Train each muscle group 5 times per week
Frequency Ramp: Example 2
If your normal preference is to train each muscle group twice per week, you could start your frequency ramp with two workouts per week and increase your training frequency as follows:
Week 1
Train each muscle group 2 times per week
Week 2
Train each muscle group 3 times per week
Week 3
Train each muscle group 4 times per week
What happens when you finish a frequency ramp? You return to your normal training frequency that you were using before you began the frequency ramp.
A Sequence of Different Ramps
The examples above are just one way to run a frequency ramp. You can also run a one week frequency ramp within a sequence of different ramps. For example, you can run four different ramps that each last one week. If you start with a volume ramp, you can do three workouts for each muscle group over the course of a week. The number of sets would increase from week to week for your frequency ramp. You would then drop back to your normal number of sets you perform each week, but increase the training frequency by training each muscle group five times during the second week. This increase in frequency during the second week would be considered the frequency ramp. You would then drop back to three workouts per week for each muscle group the third week and run an intensity ramp by progressively increasing your training intensity closer and closer to failure from workout to workout. The last ramp would take place during week four and would consist of an increase in weight as you progress from workout to workout.
Developing Your Own Frequency Ramp
You can design your own frequency ramp according to your own goals and preferences. It may take some trial and error to determine the best method in terms of the length of the ramp, and the number of workouts you should perform for each muscle group as you proceed through the ramp, However, if you are patient, you will be able to figure out how to adjust each variable of a frequency ramp to develop a ramp that delivers the best results for your physiology.
It is much more common to ramp up on volume, intensity, or load, than frequency, but there are weight lifters and bodybuilders who ramp up on frequency, and if you have the time to make adjustments to your normal training schedule, there is no reason why you can’t try ramping up on volume as well. In the next article, I will discuss how to ramp up on training intensity. Best of training to you.