In this Episode of Bro Research Radio Ryan and I discuss the nuanced topic of Training Frequency and Recoverability.
You can’t really think of training frequency in a vacuum and training frequency is normally the best means to add volume if you are looking to do it in a manner that minimized per session and program RPE. The more advanced you are, the more often you can train the better (to a hypothetical point, but likely not a logistical one), but to me this has more to do with your life, your personal preference, and your per session work capacity than training frequency itself.
For example, take the three volume equated training programs below: a 4 day Full Body, a 4 day Upper/Lower Split, and a 6 day Upper/Lower Split. See here https://www.dropbox.com/sh/7vqxek1xngrk4i4/AADpEuDp2sczx8VWkHjJhpgca?dl=0
I would make the argument that the 4 day Upper/Lower split will result in the best pumps, but possibly a lot more junk volume than the 4 day Full Body. The 6 day Upper/Lower looks more attractive to me personally than the other two, but I like training every day as it anchors and supports my daily activities. However, imagine you took that same 4 day Full Body and broke it into two-a-days and 8 training sessions. Bangerang, I would say that hands down that would be the winner if you are trying to maximize muscular tension and effective reps, BUT you are now training 8 times a week.
Check out the episode, we digress a bit but we do cover…
• Training Frequency if you are just starting lifting vs. an advanced trainee.
• Advanced trainees may have muscle groups with high training ages and muscle groups with lower training ages.
• How long does it take highly trained subjects to recover from different stimuli? Does recovery = adaptability?
• Training frequency less important than overall training volume BUT allows one to dissipate the training load over the week and thus reduce per session RPE and overall program RPE and likely increase productive volume across the training career.
• High training frequency programs will likely need to be heavy in rotating accessory work to prevent over-use injuries.
• Acute to chronic load ratios and maintaining high chronic training volumes being protective against injury.
• The upcoming acute study design and where it will fit into the current body of literature.
Here are some of the studies we reviewed during this episode:
https://www.ncbi.nlm.nih.gov/pubmed/28716692
https://www.ncbi.nlm.nih.gov/pubmed/10929214
https://www.ncbi.nlm.nih.gov/pubmed/30621334
https://www.ncbi.nlm.nih.gov/pubmed/28965198
https://www.ncbi.nlm.nih.gov/pubmed/30779596
In this Episode of Bro Research Radio Ryan and I discuss the nuanced topic of Training Frequency and Recoverability.
You can’t really think of training frequency in a vacuum and training frequency is normally the best means to add volume if you are looking to do it in a manner that minimized per session and program RPE. The more advanced you are, the more often you can train the better (to a hypothetical point, but likely not a logistical one), but to me this has more to do with your life, your personal preference, and your per session work capacity than training frequency itself.
For example, take the three volume equated training programs below: a 4 day Full Body, a 4 day Upper/Lower Split, and a 6 day Upper/Lower Split. See here https://www.dropbox.com/sh/7vqxek1xngrk4i4/AADpEuDp2sczx8VWkHjJhpgca?dl=0
I would make the argument that the 4 day Upper/Lower split will result in the best pumps, but possibly a lot more junk volume than the 4 day Full Body. The 6 day Upper/Lower looks more attractive to me personally than the other two, but I like training every day as it anchors and supports my daily activities. However, imagine you took that same 4 day Full Body and broke it into two-a-days and 8 training sessions. Bangerang, I would say that hands down that would be the winner if you are trying to maximize muscular tension and effective reps, BUT you are now training 8 times a week.
Check out the episode, we digress a bit but we do cover…
• Training Frequency if you are just starting lifting vs. an advanced trainee.
• Advanced trainees may have muscle groups with high training ages and muscle groups with lower training ages.
• How long does it take highly trained subjects to recover from different stimuli? Does recovery = adaptability?
• Training frequency less important than overall training volume BUT allows one to dissipate the training load over the week and thus reduce per session RPE and overall program RPE and likely increase productive volume across the training career.
• High training frequency programs will likely need to be heavy in rotating accessory work to prevent over-use injuries.
• Acute to chronic load ratios and maintaining high chronic training volumes being protective against injury.
• The upcoming acute study design and where it will fit into the current body of literature.
Here are some of the studies we reviewed during this episode:
https://www.ncbi.nlm.nih.gov/pubmed/28716692
https://www.ncbi.nlm.nih.gov/pubmed/10929214
https://www.ncbi.nlm.nih.gov/pubmed/30621334
https://www.ncbi.nlm.nih.gov/pubmed/28965198
https://www.ncbi.nlm.nih.gov/pubmed/30779596