S
Stiffy
Guest
A topic which has been on my mind a lot is the optimal frequency of training, whether to work a muscle once a week, twice a week or however many times a week. While the instinctive training principle; listening to your body’s performance and recovery is important, there is still a need to take into account other factors such as work, family etc. Anyway, I found this article online and summarized its contents here:
Begin article extract.
First, let's define terms:
High Frequency: Training a specific movement or exercise three or more times per week.
Low frequency: Training a specific movement or exercise once a week or less.
Pros and Cons of High and Low Frequency Training
Pros of High Frequency Training.
· Delivers faster/better results.
· Builds neuromuscular coordination
· More practice is usually better
· High frequency allows one to build significant work capacity in that exercise
· Allows for more practice with heavy weight
· The body gets used to lifting heavy frequently, at least on certain exercises
· It works
· High frequency training seems to work well with female trainees or smaller, lighter lifters
Lifts that seem to respond favorably to high frequency: Olympic lifts, Bench press, Overhead press, High-bar squats, Bodyweight exercises, Sport-specific movements, Abs/core work, Forearms, Calves.
Cons of High Frequency Training.
· Higher rate of injury
· If you have any compensations or preexisting injuries, high frequency training can be a rough ride
· High frequency programs are harder to program
· It's harder to peak and/or taper on high frequency routines
· Once the body is used to higher frequency, you can feel a little lost when you get off that program
· Strength levels seem to fluctuate more on high frequency programs
· With high frequency training, gym maxes are similar to competition maxes
· It can be hard to focus on muscular balance and work on weak points
· High frequency training has a greater rate of burnout
Pros of Low Frequency Training
· Easier to build muscular balance
· Low frequency training has less risk of injury
· Lower frequency programs are generally easier to peak and/or taper
· It's easier to predict the rate of adaptation
· Strength levels seem to be more consistent with low frequency training
· Low frequency workouts tend to take less time
· Low frequency training promotes recovery
· Lifters seem to experience less burnout and are more consistent with low frequency training
· Lower to medium frequency does a better job of building muscle, particularly when total body growth is the goal, which helps explain why this system is popular with bodybuilders.
Lifts that seem to respond favorably to low frequency: Low bar squat, Deadlift, Good mornings, Most lat exercises, Biceps exercises.
Cons of Low Frequency Training
· Limited practice time
· As mentioned, the limited practice may not build neuromuscular coordination effectively
· Low frequency training may not provide maximal short-term results
· Low frequency training may not allow the lifter enough time to work on weak points, either muscular or as part of a specific movement.
Begin article extract.
First, let's define terms:
High Frequency: Training a specific movement or exercise three or more times per week.
Low frequency: Training a specific movement or exercise once a week or less.
Pros and Cons of High and Low Frequency Training
Pros of High Frequency Training.
· Delivers faster/better results.
· Builds neuromuscular coordination
· More practice is usually better
· High frequency allows one to build significant work capacity in that exercise
· Allows for more practice with heavy weight
· The body gets used to lifting heavy frequently, at least on certain exercises
· It works
· High frequency training seems to work well with female trainees or smaller, lighter lifters
Lifts that seem to respond favorably to high frequency: Olympic lifts, Bench press, Overhead press, High-bar squats, Bodyweight exercises, Sport-specific movements, Abs/core work, Forearms, Calves.
Cons of High Frequency Training.
· Higher rate of injury
· If you have any compensations or preexisting injuries, high frequency training can be a rough ride
· High frequency programs are harder to program
· It's harder to peak and/or taper on high frequency routines
· Once the body is used to higher frequency, you can feel a little lost when you get off that program
· Strength levels seem to fluctuate more on high frequency programs
· With high frequency training, gym maxes are similar to competition maxes
· It can be hard to focus on muscular balance and work on weak points
· High frequency training has a greater rate of burnout
Pros of Low Frequency Training
· Easier to build muscular balance
· Low frequency training has less risk of injury
· Lower frequency programs are generally easier to peak and/or taper
· It's easier to predict the rate of adaptation
· Strength levels seem to be more consistent with low frequency training
· Low frequency workouts tend to take less time
· Low frequency training promotes recovery
· Lifters seem to experience less burnout and are more consistent with low frequency training
· Lower to medium frequency does a better job of building muscle, particularly when total body growth is the goal, which helps explain why this system is popular with bodybuilders.
Lifts that seem to respond favorably to low frequency: Low bar squat, Deadlift, Good mornings, Most lat exercises, Biceps exercises.
Cons of Low Frequency Training
· Limited practice time
· As mentioned, the limited practice may not build neuromuscular coordination effectively
· Low frequency training may not provide maximal short-term results
· Low frequency training may not allow the lifter enough time to work on weak points, either muscular or as part of a specific movement.
