By Nick Nilsson
How often should you train? How long do you need to rest between training
sessions? How much is too much and how much is too little? The answers may
surprise you and even change how you train!
One of the most basic questions in weight training is "how many times a week
should I train for best results?" EVERYBODY has wondered this at some point in
their training career, from the complete beginner to the most advanced
professional.
The answer could very well change the way you train forever!
And the answer is simple... it depends!
Now, this is an answer that ALWAYS leads immediately to the next
question...depends on what?
At this point, most instructors or training manuals will go right to the stock
response of "train each bodypart twice a week" or something to that effect. It's
easy to believe that this is the best answer because that generally works okay
for most people. It's a safe answer.
But it's not the BEST answer. Learning what IS the best answer will help you cast
out preconceived notions and determine what REALLY works best for your body.
There are a number of factors that influence how often you should train your
muscles. Each single factor plays a part in how often you should train and they
ALL interact with each other. I will go through the factors then give you real-world
examples of how these factors come together to help you determine how often
you should train.
1. Training Volume
Training volume is basically how much you are doing for each bodypart. It's the
number of reps and the number of sets you are doing.
The more sets you do for a bodypart, the less frequently you should train the
bodypart to give it a chance to recover. If you do fewer sets, you can train more
frequently and recover from it.
2. Training Intensity
This is not the scientific definition of intensity (i.e. how close the weight you are
using is to your one rep max for that exercise) but rather your effort intensity.
Basically, it's how hard you're working your muscles.
The harder you push yourself in your sets, the less frequent your training should
be as this will tax your recovery systems more strongly.
3. Nutrition
How much you eat and, more importantly, WHAT you eat plays a critical role in
how often you can and should train. Don't think nutrition plays a big role in
training frequency? Eat nothing but Pop Tarts for a week and see how often
you're able to train...
The higher the quality of the food you eat and, to some degree, the more food
you eat, the better you'll be able to recover and the more often you'll be able to
train.
4. Recovery
When it comes to recovery, everybody is different...some people recover slowly
while some recover very quickly. This difference can be heightened by outside
activities and stresses to the body. For instance, a construction worker, who has
a physical job, will need more recovery time than an office worker. Playing
intense sports will also affect recovery ability.
Therefore, the slower your recovery rate and/or the more outside activities you
do, the more time you will need between training sessions.
5. Exercise Selection
Which exercise is most demanding to the thighs and the whole body in general...
a barbell squat or a leg extension? The squat, of course, because the more
demanding the exercises are on a bodypart (or the whole body), the less
frequently you can effectively train that bodypart.
6. Bodypart Size
The bigger the bodypart, e.g. back, thighs and chest, the more recovery time it
needs. All things being equal, smaller bodyparts can be worked more frequently
because they have less muscle mass that needs repair.
7. Type of Training You Do
Partials, negatives and other intensity techniques are going to affect how
frequently you can effectively train a bodypart. These styles take more recovery
time for the muscles and will require a decrease in training frequency.
TRAINING FREQUENCY RULES OF THUMB
These simple lists will show you the directions in which each factor will take you.
All the factors interact to give you the best solution as to how often you should
train.
You Can Train At a Higher Frequency If You Have:
-------------------------------------------------------------------------------
A better recovery rate
Good nutrition and supplementation
Lower training volume
Lower training intensity
Easier exercises
Smaller bodyparts
Fewer intensity techniques
You Should Train At a Lower Frequency If You Have:
-------------------------------------------------------------------------------------
A slower recovery rate
Poor nutrition and supplementation
Higher training volume
Higher training intensity
Tougher exercises
Larger bodyparts
More intensity techniques
How It All Fits Together:
These are the major factors that determine optimum training frequency. Though
the interaction of all these factors may seem complex, when you get right down
to it, it's actually quite intuitive.
A good way to demonstrate this is by using myself as an example in different
phases of training that I've been through. You will see, according to all the
different factors, how I changed my training frequency and training schedules to
maximize results.
You will also see that the common conceptions and "rules" that you have been
told you must stick to in terms of training frequency (e.g. twice a week) are
based only on simple assumptions, not on actual situations.
EXAMPLE #1 - Heavy manual labor, limited access to quality food
Because of the specific job conditions I was in at the time, I reduced the
frequency of my training to three sessions per week and reduced my total
training volume. I did total body workouts on each of the three days (Monday,
Wednesday and Friday), using the heaviest exercises for each bodypart for 3
sets of 8 to 10 reps each (e.g. squats, bench press, bent-over rows).
I didn't push my muscles to complete failure in my training so that I didn't beat
myself down too much in addition to the heavy manual labor job.
It was a simple program but very effective. It gave me enough recovery time
because the volume was low and the intensity was moderate, even though the
frequency for each bodypart was three times a week.
EXAMPLE #2 - In-home vacation, unlimited access to food and recovery,
no demanding outside activities or work.
A number of years ago, I worked on cruise ships as a sports director. I would
work 8 to 10 months straight (every single day) then have a few months
completely off. During this time off, I had access to a gym, food and plenty of
sleep.
To maximize results, I would dramatically increase my training volume and
frequency and utilize intensity techniques regularly.
The catch? Since I was basically only eating, sleeping and training, I was able to
recover from this high frequency and make excellent gains in strength and
muscle mass.
As an extreme example of the frequency I was able to work with at this point, I
was in the gym 6 days a week, twice a day, doing total-body workouts EVERY
SINGLE TIME. This amounted to 12 total-body workouts a week, in addition to
intensity techniques. The actual training volume (number of sets) in each
workout was fairly low (3 or 4 sets per bodypart), which also allowed me to get
results from that very high frequency.
I used a "controlled-overtraining" program similar in concept to the one that I
wrote about in a previous issue of BetterU News here:
Training on the Edge - Learn How Overtraining on Purpose Can Get You
Maximum Results FAST!
http://tinyurl.com/58zk38
Because I was able to recover from it, the high frequency of training worked in
my favor and allowed me to get great results. But would I recommend this type of
program to someone working a physical job or without optimum nutrition in
quality or amount? No chance.
EXAMPLE #3 - Extremely busy work schedule, office job, meals
determined by work breaks but workouts may have to be put off until
the next day to accommodate overtime.
Having an office job meant that it wasn't physically demanding, allowing for good
recovery. Nutrition, however, was often hit-or-miss due to busy scheduling.
There were times, when work demanded, that I needed to put in hours after
regular time, which forced me to push workouts back to the next day.
To maximize the results with this situation, I changed to a "one bodypart per day"
training system. I would do a single bodypart in a workout, working it with high
volume and high intensity. The next day I would do a different bodypart, rotating
continuously through all the major bodyparts.
Because I was working only one bodypart at a time, the training frequency was
very low, basically working the target bodypart once every 7 to 8 days. This, of
course, would increase if I had to bump a workout back a day.
Even though I would basically "destroy" the single bodypart in its workout, this
low training frequency gave my body enough time to recover and rebuild the
muscle. It would take that much time for the part to recover. Also, when you work
one bodypart, other bodyparts area invariably involved, allowing for indirect
stimulation of the other muscles more frequently, e.g. when you bench press for
the chest, the triceps are also involved.
This plan gave me the flexibility to easily change workout schedules without
compromising results while allowing my less-than-perfect nutrition to still allow me
to recover enough between workouts and get results.
CONCLUSION:
As you can see, optimum training frequency is nothing as simple as "work each
bodypart twice a week." The give and take between a number of different factors
in your life and schedule will help you determine how often you should be
training and the type of training you should be doing for best results.
Nick Nilsson is Vice-President of the online personal training company BetterU,
Inc. He has a degree in Physical Education and Psychology and has been
inventing new training techniques for more than 16 years. Nick is the author of a
number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss,"
"The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a
Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of"
all available at (http://tinyurl.com/6e8cpd). He can be contacted at
betteru@fitstep.com.
How often should you train? How long do you need to rest between training
sessions? How much is too much and how much is too little? The answers may
surprise you and even change how you train!
One of the most basic questions in weight training is "how many times a week
should I train for best results?" EVERYBODY has wondered this at some point in
their training career, from the complete beginner to the most advanced
professional.
The answer could very well change the way you train forever!
And the answer is simple... it depends!
Now, this is an answer that ALWAYS leads immediately to the next
question...depends on what?
At this point, most instructors or training manuals will go right to the stock
response of "train each bodypart twice a week" or something to that effect. It's
easy to believe that this is the best answer because that generally works okay
for most people. It's a safe answer.
But it's not the BEST answer. Learning what IS the best answer will help you cast
out preconceived notions and determine what REALLY works best for your body.
There are a number of factors that influence how often you should train your
muscles. Each single factor plays a part in how often you should train and they
ALL interact with each other. I will go through the factors then give you real-world
examples of how these factors come together to help you determine how often
you should train.
1. Training Volume
Training volume is basically how much you are doing for each bodypart. It's the
number of reps and the number of sets you are doing.
The more sets you do for a bodypart, the less frequently you should train the
bodypart to give it a chance to recover. If you do fewer sets, you can train more
frequently and recover from it.
2. Training Intensity
This is not the scientific definition of intensity (i.e. how close the weight you are
using is to your one rep max for that exercise) but rather your effort intensity.
Basically, it's how hard you're working your muscles.
The harder you push yourself in your sets, the less frequent your training should
be as this will tax your recovery systems more strongly.
3. Nutrition
How much you eat and, more importantly, WHAT you eat plays a critical role in
how often you can and should train. Don't think nutrition plays a big role in
training frequency? Eat nothing but Pop Tarts for a week and see how often
you're able to train...
The higher the quality of the food you eat and, to some degree, the more food
you eat, the better you'll be able to recover and the more often you'll be able to
train.
4. Recovery
When it comes to recovery, everybody is different...some people recover slowly
while some recover very quickly. This difference can be heightened by outside
activities and stresses to the body. For instance, a construction worker, who has
a physical job, will need more recovery time than an office worker. Playing
intense sports will also affect recovery ability.
Therefore, the slower your recovery rate and/or the more outside activities you
do, the more time you will need between training sessions.
5. Exercise Selection
Which exercise is most demanding to the thighs and the whole body in general...
a barbell squat or a leg extension? The squat, of course, because the more
demanding the exercises are on a bodypart (or the whole body), the less
frequently you can effectively train that bodypart.
6. Bodypart Size
The bigger the bodypart, e.g. back, thighs and chest, the more recovery time it
needs. All things being equal, smaller bodyparts can be worked more frequently
because they have less muscle mass that needs repair.
7. Type of Training You Do
Partials, negatives and other intensity techniques are going to affect how
frequently you can effectively train a bodypart. These styles take more recovery
time for the muscles and will require a decrease in training frequency.
TRAINING FREQUENCY RULES OF THUMB
These simple lists will show you the directions in which each factor will take you.
All the factors interact to give you the best solution as to how often you should
train.
You Can Train At a Higher Frequency If You Have:
-------------------------------------------------------------------------------
A better recovery rate
Good nutrition and supplementation
Lower training volume
Lower training intensity
Easier exercises
Smaller bodyparts
Fewer intensity techniques
You Should Train At a Lower Frequency If You Have:
-------------------------------------------------------------------------------------
A slower recovery rate
Poor nutrition and supplementation
Higher training volume
Higher training intensity
Tougher exercises
Larger bodyparts
More intensity techniques
How It All Fits Together:
These are the major factors that determine optimum training frequency. Though
the interaction of all these factors may seem complex, when you get right down
to it, it's actually quite intuitive.
A good way to demonstrate this is by using myself as an example in different
phases of training that I've been through. You will see, according to all the
different factors, how I changed my training frequency and training schedules to
maximize results.
You will also see that the common conceptions and "rules" that you have been
told you must stick to in terms of training frequency (e.g. twice a week) are
based only on simple assumptions, not on actual situations.
EXAMPLE #1 - Heavy manual labor, limited access to quality food
Because of the specific job conditions I was in at the time, I reduced the
frequency of my training to three sessions per week and reduced my total
training volume. I did total body workouts on each of the three days (Monday,
Wednesday and Friday), using the heaviest exercises for each bodypart for 3
sets of 8 to 10 reps each (e.g. squats, bench press, bent-over rows).
I didn't push my muscles to complete failure in my training so that I didn't beat
myself down too much in addition to the heavy manual labor job.
It was a simple program but very effective. It gave me enough recovery time
because the volume was low and the intensity was moderate, even though the
frequency for each bodypart was three times a week.
EXAMPLE #2 - In-home vacation, unlimited access to food and recovery,
no demanding outside activities or work.
A number of years ago, I worked on cruise ships as a sports director. I would
work 8 to 10 months straight (every single day) then have a few months
completely off. During this time off, I had access to a gym, food and plenty of
sleep.
To maximize results, I would dramatically increase my training volume and
frequency and utilize intensity techniques regularly.
The catch? Since I was basically only eating, sleeping and training, I was able to
recover from this high frequency and make excellent gains in strength and
muscle mass.
As an extreme example of the frequency I was able to work with at this point, I
was in the gym 6 days a week, twice a day, doing total-body workouts EVERY
SINGLE TIME. This amounted to 12 total-body workouts a week, in addition to
intensity techniques. The actual training volume (number of sets) in each
workout was fairly low (3 or 4 sets per bodypart), which also allowed me to get
results from that very high frequency.
I used a "controlled-overtraining" program similar in concept to the one that I
wrote about in a previous issue of BetterU News here:
Training on the Edge - Learn How Overtraining on Purpose Can Get You
Maximum Results FAST!
http://tinyurl.com/58zk38
Because I was able to recover from it, the high frequency of training worked in
my favor and allowed me to get great results. But would I recommend this type of
program to someone working a physical job or without optimum nutrition in
quality or amount? No chance.
EXAMPLE #3 - Extremely busy work schedule, office job, meals
determined by work breaks but workouts may have to be put off until
the next day to accommodate overtime.
Having an office job meant that it wasn't physically demanding, allowing for good
recovery. Nutrition, however, was often hit-or-miss due to busy scheduling.
There were times, when work demanded, that I needed to put in hours after
regular time, which forced me to push workouts back to the next day.
To maximize the results with this situation, I changed to a "one bodypart per day"
training system. I would do a single bodypart in a workout, working it with high
volume and high intensity. The next day I would do a different bodypart, rotating
continuously through all the major bodyparts.
Because I was working only one bodypart at a time, the training frequency was
very low, basically working the target bodypart once every 7 to 8 days. This, of
course, would increase if I had to bump a workout back a day.
Even though I would basically "destroy" the single bodypart in its workout, this
low training frequency gave my body enough time to recover and rebuild the
muscle. It would take that much time for the part to recover. Also, when you work
one bodypart, other bodyparts area invariably involved, allowing for indirect
stimulation of the other muscles more frequently, e.g. when you bench press for
the chest, the triceps are also involved.
This plan gave me the flexibility to easily change workout schedules without
compromising results while allowing my less-than-perfect nutrition to still allow me
to recover enough between workouts and get results.
CONCLUSION:
As you can see, optimum training frequency is nothing as simple as "work each
bodypart twice a week." The give and take between a number of different factors
in your life and schedule will help you determine how often you should be
training and the type of training you should be doing for best results.
Nick Nilsson is Vice-President of the online personal training company BetterU,
Inc. He has a degree in Physical Education and Psychology and has been
inventing new training techniques for more than 16 years. Nick is the author of a
number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss,"
"The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a
Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of"
all available at (http://tinyurl.com/6e8cpd). He can be contacted at
betteru@fitstep.com.
Training Frequency - How Often Can You or SHOULD You Train
To Maximize Your Results?
To Maximize Your Results?
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