How Often To Train 2.0...

Yesterday I covered the introduction to training frequency, providing questions we should be collectively asking ourselves regarding our end goal, timeline, and level of commitment. Today i'd like to answer some of those initial pressing questions...

Most people aren't overly interested in getting a response to "how often should I train?", of "well it depends on... ask these questions...think of it like this...". Which is totally fair, as this doesn't truly provide the direct answer you are looking for. So let's clear things up!

Yesterday I wrote about setting macro and micro goals. The examples of which were, a macro goal equated to something like going to the olympics, while a micro goal equated to losing 5 pounds in 1-2 months. Both duration and difficulty being factored in. In order to better approach our training frequency we still need to ask that one question. Micro or Macro? And i'll tell you why!

Macro goals require phasic development, ebs and flows of undulating training phases to best suit the necessary adaptation of our biological system in response to training stimulus. If we just went all out we'd burn up and possible hurt ourselves or cease to train. Short term / micro goals however allow for greater intensity and acute high level stimulus to produce the required result in the given time frame.

Knowing this let's explore the different training frequencies based on conventional goals.

*Go back to last post to see a detailed approach to a 1 year plan for an athlete training for optimal athletic performance.

Conventional goals:

1) Weight loss

2) Muscle Gain (hypertrophy)

3) Strength Gain

4) Power development

1: Weight loss

By far the most common goal set amongst fitness practitioners of all training age. Weight loss training frequency is heavily dependent on an individual's ability to perform exercise. If they are heavily restricted a low impact moderate intensity prescription of exercise is the best path to take. This includes 3-4 low to moderate intensity workouts a week.

(This will be the general recommendation for all 'conventional goals')

Monday:

Warm-up on spin bike

20 minutes at a slowly built pace on treadmill

5 minute incline walk

Cooldown

Tuesday:

Full body bodyweight and Dumbbell training

Wednesday: rest

Thursday:

Warm-up on spin bike

30 mins of light rowing intervals and core work

Cooldown

Friday:

Stability work and foundations of lifting emphasis

Saturday:

Warm-up + 20 mins of steady state cardio of client's choice

If an individual has little to no restrictions a more rigorous approach can be taken.

Monday: High intensity metabolic circuit training

Tuesday: Full body strength

Wednesday: 1 hour steady state cardio

Thursday: Active recover (30-45mins movement)

Friday: Full body plyometrics + Hypertrophy training

Saturday: 1.5hr steady state cardio

Sunday: Rest

Recommendations:

1- High water intake

2- Moderate carbs and fats

3- Protein at every meal

4 - Walk 10,000 steps daily

2) Muscle Gain (hypertrophy)

If the goal is not weight loss, it is often muscle gain aka "getting tone" (visible rolling of eyes). Muscle gain is a common intention of those partaking in resistance training. It however requires specific training frequency to stimulate the intended response.

In order to grow your muscles you must apply enough stimulus in a progressive manor to induce a biological response. This requires in most cases high volume training, high time under tension training, and a high mind muscle connection.

There is two ways to approach training frequency for muscle growth. Firstly, through absolute volume. Training 5-7 days per week, hitting each muscle group twice a week with a total of 15-20 sets per muscle group. This amount of volume is the general recommendation to induce the response we are looking for. With absolute volume we can regulate and dictate the amount of stress we are placing on each muscle group. If we apply progressive overload (the act of incrementally increasing load each week) we can effectively provide a continuous growing (positive) stimulus to the muscles, effectively creating sustainable muscle growth.

The second way to approach it is through the variable of time under tension. Essentially the same principle as absolute volume, time under tension is simply dictating the duration of time the muscle are under tension. As this is where growth occurs. Techniques such as tempo sets (example: 3 second eccentric, 1 sec pause, 2 sec concentric) are vital tools in creating lots of time under tension. This technique reduces overall volume of sets and reps, but keeps the muscles under the same cumulative time under tension as with absolute volume. Other techniques like training via Reps In Reserver or RIR or RPE is a way to train within volitional failure (full technique breakdown) that greatly promotes muscle growth as it implements high time under tension and a high degree of muscular stimulus.

Recommendations:

1- Train 5-7 days / week

2- 15-20 Sets per muscle group

3 - Implement high volume to maximize time under tension

3.1 - Implement reduced volume with tempo lifts to maximize time under tension

3.2 Implement RIR or RPE to train within volitional failure in order to maximize time under tension

3) Strength Gain

Everyone loves to lift heavy @$$ sh!t, but it's certainly tough to get to that point unless you are born strong!

Building strength is similar to building muscle, as it requires muscle size and density to produce the required force to move heavy objects, some of which are well over our body weights.

In order to build strength we must quickly revisit energy systems. Knowing the three energy systems (Phosphocreatine, Glycolytic, and Oxidative) and that phosphocreatine is involved in very fast powerful movements, glycolytic in moderate / fast / heavy movements, and oxidative in long slow movements we can quickly pair up which system we will focus on in strength training (Glycolytic). The glycolytic system operates within a >3-30sec window (give or take) thus the approach to strength training must fall within this confine. Giving the nature of heavy lifting, in order to increase strength building response and reduce a hypertrophic/endurance/oxidative response, we must train with sets lasting no longer than 30seconds. Equally important to set lengths is rest intervals. As opposed to hypertrophic training where we intend to maximize time under tension with reduced rest periods, with strength training we want to maximize potential force output by resting to full or nearly full recovery. Therefore, including rest, set lengths can be anywhere between 2 and 5 minutes. All of this is important to consider when setting up frequency as volume will dictate amount of time spent on each muscle group / lift per week. Furthermore, time of season, intended outcome (competition vs. general strength vs. sport strength), and time commitment play a role in determining frequency. For sake of argument let's just provide a general outline for building strength.

Monday: Lower Strength (Back Squat / Front Squat / Bench press / Accessories)

Tuesday: Upper Push strength (Strict + push press / DB press + fly / Accessories)

Wednesday: Rest on even weeks, Full body conditioning / mobility on odd weeks

Thursday: Lower Pull strength (Deadlift + variations / weighted pull-up / DB Row / Accessories)

Friday: Upper pull Strength (Row + Variations / Back Squat / Cleans / Accessories)

Saturday: Conditioning or bodybuilding style workout

Sunday: Full rest

Recommendations:

1- 4-5 training days / week

2 - De-load every 4-6 weeks

3 - Increase intensity (volume / %) every week

4 - Focus on lifting within the energy system window (3-30sec)

5 - Focus on compound lifts

4) Power development

Power development is very similar to strength building in the sense that it requires particular attention to the energy system it operates in, that being the Phosphocreatine system. Very fast powerful movements call for rapid use of energy, maximal force output, and high recovery rates. Power lifts (not to be mistaken for powerlifting lifts Squat/Bench/Deadlift) happen within <3 seconds and requires rest ratios of 1:3-1:6 (3-6 times the time it took to perform the movement). This must be factored into frequency. Another factor to consider, as it should be with all conventional goals, is the impact on the body. Power lifting (olympic lifts) for the most part is not overly taxing on the central nervous system, unless done in high volume as seen in CrossFit. But it is the supplemental strength work that usually plays a larger role in the bodies fatigue. That's why if you are a non competing athlete a frequency of 3-4 training days / week is probably best. This allows for ample recovery. Competing athletes, due to their personal stakes in the sport and constant need for improvement, often fall more in the 5-7 days per week including 1-2 moderate intensity / technique + mobility days.

Here's a sample of a power split:

Monday: Snatch Emphasis (Overhead squat / Snatch EMOM / Snatch Pull / Accessories)

Tuesday: Clean position work (Clean pull from deficit / 3 position clean / Hang clean / Accessories)

Wednesday: Strength (Back squat / Bent over row / Bench / Pull-ups + Accessories)

Thursday: Mobility / technique / rest

Friday: Olympic lift work (Full squat snatch / Full clean and jerk / Accessories)

Saturday: Tempo work ( Tempo/positional Snatch, deadlift, press / Accessories)

Exercises can alternate week to week whilst building on volume and intensity (%).

Recommendations:

1- High work to rest ratio

2 - Implement accessory strength movements to improve maximal force output

3- Regulate intensity to maintain body composition and recovery

4 - 3-7 days of training / week depending on goals, training age, and time commitment.

This my dearest friends and followers has been an overview of training frequency. When and how much to train based on conventional goals. As always, seeming there's been literal 100 page documents written on the subject, i'd love to expand more, but for the general population you can take these recommendations and run!

I'm here for you when you're ready to start!

"Progression is built through consistency and tested by passion"

JB