New training frequency study: 5x beats 2x

[Stiffy]

"In conclusion, training a muscle 5x per week led to substantially greater muscle growth than training a muscle once or twice per week. Training a muscle at least twice per week is probably also beneficial for strength development."

https://bayesianbodybuilding.com/hig...e-trained-men/

[Shrek]

I think somewhere in between is good.
3-4 times per week.

[Cum Shot]

I train everyday usually, although sometimes i take a break.

[Shrek]

I train everyday usually, although sometimes i take a break.

Good stuff.

[Timeah]

Greg Nuckols spoke of this again recently. When volume was equated, higher frequency was slightly better.

But not like a million times better.

Just build your system...then stick to it for a really long time.

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[Darkoz]

I suggest you print out a copy of any study that you may read and then wipe your arse with it.

[hoomy903]

I have started doing 6 days a week full body routine. On the same basis that training the muscle every day with lower intensity will result in more volume over the week. This is my 5th week into the routine and am enjoying it a lot. I was watching the Joe Rogan podcast and he has GSP trainer who was speaking about this concept and thought it was interesting to try it.

I change the rep ranges each day just to change it all up, so if I did higher reps on Squats on Mon then I will do lower reps on Tue and then medium reps on Wed and so forth. Also, I change the exercises each day as well. So may do flat bench on Mon, then incline Tue, flat dumbbell on Wed and so forth.

Mon - Chest, Back, Legs, Shoulders and Arms
Tue - Chest, Back, Legs, Shoulders and Arms
Wed - Chest, Back, Legs, Shoulders and Arms
Thur - Chest, Back, Legs, Shoulders and Arms
Fri - Chest, Back, Legs, Shoulders and Arms
Sat - Chest, Back, Legs, Shoulders and Arms

[Timeah]

Please wish your joints good luck.

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[Cum Shot]

I have started doing 6 days a week full body routine. On the same basis that training the muscle every day with lower intensity will result in more volume over the week. This is my 5th week into the routine and am enjoying it a lot. I was watching the Joe Rogan podcast and he has GSP trainer who was speaking about this concept and thought it was interesting to try it.

I change the rep ranges each day just to change it all up, so if I did higher reps on Squats on Mon then I will do lower reps on Tue and then medium reps on Wed and so forth. Also, I change the exercises each day as well. So may do flat bench on Mon, then incline Tue, flat dumbbell on Wed and so forth.

Mon - Chest, Back, Legs, Shoulders and Arms
Tue - Chest, Back, Legs, Shoulders and Arms
Wed - Chest, Back, Legs, Shoulders and Arms
Thur - Chest, Back, Legs, Shoulders and Arms
Fri - Chest, Back, Legs, Shoulders and Arms
Sat - Chest, Back, Legs, Shoulders and Arms

Sounds great mate and sounds like its working for you too!

Changing exercises is a great idea as well. You can throw in callesthenics to really rev things up and take you too another level

[hoomy903]

Sounds great mate and sounds like its working for you too!

Changing exercises is a great idea as well. You can throw in callesthenics to really rev things up and take you too another level

The first week is just punishing, because you are supposed to go at 70-80% intensity, if you are going for 10 reps, you should be able to about 13 to failure. So its frustrating basically feeling like you are just getting a pump and not pushing at all. But after a week you get over it and then are able to do heavier weight for the same reps. My favourite part is actually the fact that you don't go all out and its more about lower intensity, so its like taking a break from intense training while still training lol.

Definitely not something I would do for more than 6-8 weeks, my left bicep and tricep are both starting to be very tight and no amount of rolling and stretching it helping with the tightness and the pain trying to train arms lol.