Important training frequency %'s

[Tryn2]

Ok so how does this sound. Most people train chest on mondays right.

Chest on mondays
365 days in a year / 7 (mondays arrive every 7th day)
365/7= 52 chest training days/year

Chest every 5th day
365/5= 73 chest training days/year

(365/7= 52)
(365/5= 73) an increase of 37.9%

Now they say 3 - 5 days is optimal for recovery. Ok so 3 days is short but 5 days, that is not bad. That equates to 37.9% more chest workouts over a given year.....

 

[Sammy Sosa]

Training frequency is very important. Most people don't do well working a bodypart once a week. But with a higher frequency, a person needs to reduce the volume lifted on that day.

 

[RGS83]

See this is one of my problems...
I'm dedicated to working out.. I want my results damn it!

I'm 21, 5'11, about 155-160lbs. A routine from some ppl came together a few months ago, and so far it's working... How well, I'm not sure??

It's pretty much, Chest, Bis/Tris, Delts/Traps, Back/Legs, Off, ect...

Is that often enough? - various exercises for each muscle... DB press, incline, flies, pullover. Skull crushers, CG bench press, Tri Extensions, Hammer Curls, Preacher curls

 

[Tryn2]

"But with a higher frequency, a person needs to reduce the volume lifted on that day."
This isnt actually 100% true. Well yes at a higher frequency you may reduce volume lifted but what is that higher frequency. Muscle should be fully recovered between 3 - 5 days. So using 5 days as the optimal amount of time for recovery and using a normal workout say 3-4 excersises at 3-sets each you could increase your training frequency 37.9% over a one year time period. Ok I didnt read this I am just summing up what I had been thinking about when I was making up a new routine....

This also would count for guys who see Saturday and Sunday as non traning days. So they lift during the week only instead of following a split which for example would be 5 on 1 off. So chest may not always fall on Monday. It would just be when your split ended a day of rest and start over.

I think people follow the rule work each muscle once per week. Is this a 5 day week or 7 day week ? I think forgetting chest Mondays and back Tuesday then legs you would optimize your training by using a week as 5 and include Saturdays and Sundays.

 

[TRUEsoldier]

I did a routine alot like this, doing my split in 4 days then day off, then repeating therfore never callin a specific day "chest day" like you said. I liked it, but at the same time, coupled with 12 hour work days 5-7 days a week, was overtraining for me!! When you break it down to the numbers the percentage deffinatly says thats great. But my concern, is that not all muscles need that much working out per week. True working out big muscles like Quads, Chest and back cant hurt, cuz they take up a huge percentage of your body, but there rest I dotn think needs it! with that analogy I changed my work out to what it is now. I really like it ( have been told it slightly resembles DC training, which I can see kinda)I think hitting the big muscles twice a week, inevitably actually hits the smaller muscles 3 times a week, once as the primary movement, twice others on the helper muscles for the bigger groups on their days!

but it is just my idea, I am currently doing this routine, and have gotten pretty good results so far, but I am always looking for ways to improve!!!!

 

[Tryn2]

Yeah but every 4 days may be over training
Because that would be an increase of 47.45% over every 7 days yet is also 91 chest workouts in a given year. Which is almost a full 50% increase So that may be overtraining. Im thinking every 5 days may be benificial.
Training every 7 days (365/7= 52)
Training every 5 days (365/5= 73) an increase of 37.9%
Training every 4 days (365/4= 92) an increase of 47.5% (may be over training)

However in the short run you may switch to every 4 days for an increase in intensity but maybe switch back after say 5 weeks or so.....

 

[TRUEsoldier]

Good point, not argueing it at all...and who knows maybe that onemore day is all you need, but maybe it was just the fact I was already worn out to much with the long work days. I think it is a good thing to look into, but it would take some time to figure out if was good enough to do, plus it might be close to overtraining at the beginning which could lead you to stop, even though it isnt....

are you thinkin of trying it for awhile?? If so, I hope you share your results, and what type of rep range are you thinkin of?? ACtually if you dont mind, post a sample routine you would do on this schedule...thanks man

 

[mekannik]

You might want to consider the factor of LOAD %.

Some programs have you training 3 x week - but @ 80% of your 1rm. Load and volume dictate the frequency more directly. The link below is to an excellent article/program that allows for 2 x week and 3 x week lifting - but only for 6 week periods with reduced volume in between.

http://www.t-nation.com/readTopic.do?id=459265
Testosterone Nation | body_134russ

 

[Tryn2]

Yeah Im going to figure something out soon Ill let you know what I come up with and Ill post it on this thread....

 

[wnt2bBeast]

read up up DC training..you will ahve to reduce volume or you will overtrain..no way you can lift near max weights more than once per week and use high volume..DC is i all out set using rst pause then hitting it again a few days later with a slightly heavier weight or with more reps

 

[Tryn2]

I know but what is actually once per week is my point. Once every 5 days or 7 days. Over a course of a year there is a huge difference. Most all training says 5 days is enough for recovery and thats on the long end, thats also with heavy weight.

 

[Debaser]

I know but what is actually once per week is my point. Once every 5 days or 7 days. Over a course of a year there is a huge difference. Most all training says 5 days is enough for recovery and thats on the long end, thats also with heavy weight.

Or you could do HST which is 3x a week. Much greater difference.

 

[cwick0]

i do one body part a day for 5 days a week of training. remember...if you do close-grip you are hitting chest a little and that isnt being counted.

JUST TRAIN TO FEEL WHAT'S BEST FOR YOU!

 

[Tryn2]

True bros.....True. Im not sure if I like hst...But I have not tried it so I cant comment...

 

[Scotsman]

The big thing is that you may need more or less time to recover dependant on how you are lifting. During a light or medium phase three days could be plenty. During a heavy phase you may need the full seven days off to get enough recovery to prevent over stress issues and overtraining on the muscle groups.

Cheers,
Scotsman

 

[Debaser]

True bros.....True. Im not sure if I like hst...But I have not tried it so I cant comment...

Well, since you're concerned with frequency, may as well try out the program that hits everything 3x a week...what do you mean you're not sure if you like it

 

[Tryn2]

Isnt hst where you run a light weight say monday, medium on wed, and heavy on friday ?? Im not sure if I agree with that though I know some love it.

 

[Sammy Sosa]

It's not just the muscles that need rest, it is the nervous system too. And Like truesoldier said, small muscle groups don't need that much training. Bis, tris and shoulders get hit very hard on chest and back movements.

 

[Debaser]

Isnt hst where you run a light weight say monday, medium on wed, and heavy on friday ?? Im not sure if I agree with that though I know some love it.

No.

 

[Tryn2]

Oh my bad. Ill read up on it, ive been to an hst website. Whats the skinny on that type of training. I know its hypertrophy specific. But whats the short version...Thanks man.

 

[Tryn2]

^