Individual Training Frequency
There are multiple training frequencies that lifters use to gain strength. Some do the same exercise multiple times per day, others train a muscle group only once per week. Each lifter must find a training frequency that matches their own physiology.
In addition to individual physiology, the difficulty of each workout also plays a huge role in how often a given lifter should work out. The main thing to consider is whether or not your current training is working. If it is, don’t change your training frequency. If it isn’t, try something else. In this article, I am going to suggest two alternatives for those who are not making progress using their current training frequency.
The training schedule that I am about to suggest is not used by many people because most people think in terms of equal spacing between workouts. Most lifters train each body part twice per week which gives each muscle group 72 to 96 hours of rest between workouts. I am going to suggest a couple alternatives consisting of varied frequency training. This simply means that training frequency is varied throughout the week. I will use the bench press (or chest training) as an example of these alternatives.
Varied Frequency Training Alternative 1: M – T – F
The first alternative is to start by doing dynamic speed training with 10 sets of 3 reps using 50% to 60% of your single rep max for the bench. If this were done on Monday, you would then do incline dumbbell presses for 6 sets of 6 reps on Tuesday. When doing 6 sets of 6 reps, use a weight that you can lift for about 25 reps if you were doing one set to failure. The rest time between 6 sets of 6 reps should only be 20 to 30 seconds.
Of course by hitting your chest on both Monday and Tuesday, you are working your chest two days in a row. No chest work should be done on Wednesday or Thursday. On Friday, work up to a heavy set of benches in the one to five rep range. Follow the heavy set of benches with 8 sets of 8 reps for triceps extensions. Although you hit your chest two days in a row (i.e. Monday and Tuesday) with this schedule, you still have 72 hours before your third workout, and another 72 hours before you start over again with your first workout.
Varied Frequency Training 2: M – T – W – F
The second alternative would be more for bodybuilding. On Monday, do dumbbell bench presses on a flat bench for 8 sets of 8 reps. On Tuesday, do either barbell or dumbbell incline presses for 6 sets of 6 reps. On Wednesday, do dumbbell flies for 4 sets of 12 reps. Each of these workouts should be done at rapid pace. Do no chest work on Thursday or Friday and work up to a heavy set of barbell bench presses for five to eight reps on Saturday. Take Sunday off. Make sure you take your time and move from set to set at a fairly slow pace when working up to a heavy weight for Saturday’s workout.
The Peak Strength Principle
One of the keys to training a muscle group on consecutive days is to do it in conjunction with the peak strength principle. This simply means to train a muscle group as long as it is at full strength but no longer. You can’t always tell if you are at peak strength immediately after finishing your last set. Peak strength can be determined by resting five to seven minutes after your last set. At that point, you can try a single rep with 80% of your max. It should still be easy if you are still at peak strength. If it is hard, it is a sign that you are well below peak strength and you have worked out too hard. Back off the next time you do the workout until you find a weight that allows you to finish at peak strength.
It is possible to scorch your muscles with 8 sets of 8 reps if you go all out. You don’t have to do this because you will be working the same muscle group the very next day. Work your muscles hard enough to stimulate them, but not so hard that you are still substantially weaker five to seven minutes after working a muscle group.
The alternatives that I offered in this article are options, not mandatory requirements for training success. Options give you the opportunity to try something different when you are not satisfied with your current results. Any time you get stuck in a training rut, do not take on the mind-set that there is nothing that you can do about it. You always have training options that you can try. Be a learner by learning from others, but above all, try things out and let your own results speak for themselves. Best of training to you.