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Wednesday, 9 February 2011

Increase Frequency For Incrasing Gains

Increasing training frequency may yield greater results


Often we heard that you only need to train bodyparts once or twice per week. However, studies show that those who train each muscle group three times per week gain more strength than those who train each bodypart less frequently.

According to a research from St. Francis Xavier University (Antigonish, Nova Scotia), the Canadian scientists had 29 untrained men and women follow a full-body weight-training program for six weeks. Each workout consisted of bench presses, squats, incline dumbbell presses, pulldowns, seated rows, dumbbell shoulder presses, leg extension/leg curl combos, overhead triceps extensions and barbell curls.

Group A performed three sets per exercise and completed the workout twice each week, and group B did two sets per exercise and completed the workout three times each week. Therefore, the two groups performed the SAME TOTAL OF SETS per muscle group per week.

Both groups increased their squat strength by about 28%; however, group B subjects increased their bench press by 30%, while those in group A increased theirs by only 22%. Group B participants increased their total lean muscle mass by about four pounds; for group A, the increase was only about one pound.

Not suggesting that if you currently train each bodypart once per week, you need to switch to three times. After all, these were untrained subjects. However, the fact that the higher frequency led to more muscle mass despite the total sets per week remaining the same suggests you may want to reconsider how often you train. Note that in the '70s, when Arnold Schwarzenegger was at his peak, it was common for bodybuilders to hit each bodypart up to three times per week.

It is suggested that you alter your training frequency occasionally, boosting it to two and even three times per week for at least a month at a time. According to this study, you may be able to keep your total training volume (sets per muscle group) the same whether you're training once a week or three times. In other words, if you currently train each bodypart once per week with 18 total sets, you can go down to nine sets per workout when you bump your frequency to twice per week, and to six sets per workout if you bump the frequency to three times per week.

Having some thoughts. Hurm..
Source : Jim Stompani, PhD

22 comments:

  1. Isn't it a bit of common knowledge, that frequent lesser exercises are in the end better then less frequent big ones?

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  2. I stick to the major compound exercises, and rotate frequency every 2 weeks. My gainz don't stop.

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  3. great article man, i like to train some body parts 2 times a week like chest, tris, and bis, but ive never tried 3 times a week. i might do this eventually, its always good to try new things.

    however one thing to mention is bodybuilders like arnold used performance enhancers, so their recovery and everything else was better than nattys.

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  4. Hmm...I think i might have to switch up my workout now.

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  5. it is interesting to see how well the body can adapt to different stressors we put it though (this case being a higher frequency for each muscle group)

    http://randomramblingggg.blogspot.com/

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  6. seems like alot of effort!!!!
    keep it up

    xx

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  7. Good old human body, I love its science.

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  8. cardio in between days of lifting a good idea?

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  9. Man! I don't have that kind of discipline! =(

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  10. ive been slacking i should kick it up a notch i havent been feeling it

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  11. thanks for the post!

    http://all-around-toto.blogspot.com/

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  12. @watchman, volume training is another good style of training. its like 10 sets of 10 reps. For most people, on most exercises, that would represent 60% of their 1RM load. We can always switch things up once in a while. :D

    @quasar green, i dont see any wrong with doing cardio between days of lifting, esp when ure cutting. In fact, alot of people do cardio in these "off days" ;)

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  13. Definitely need to get back in the gym!

    http://www.oneblueyoyo.blogspot.com/

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  14. Too bad most people try to go for their max right away to prove their strength. Wind up hurting themselves.

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  15. I agree, I always heard 3x/week was the most optimal gain strategy.

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  16. I'm skiing 6 hours everyday... now thats a good workout :D

    xx

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  17. Nice article and page brah. Following as always!

    theladiets.blogspot.com

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  18. Frequent, moderatly heavy training seems to work best, at least for me. Recovery rate quickly increases, I have even heard of heavy squating 5 times a week, but that would be madness.

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