FULL BODY WORKHOUSE
  • Home
  • Amazing 12
  • Services
  • About
  • Contact
  • Blog
  • ebook

Nutrition and training blog

​

FREQUENCY EXPLAINED

3/22/2019

0 Comments

 
Want to get better at something? Do more of the ‘something’. That is frequency explained in its most simple form. If you were going to run a marathon, it is obvious you would run more than once a week, the same goes for any muscle/skill you are wanting to improve. If you want a bigger chest, you would train that body part more than once a week, if you wanted stronger glutes, you would train your glutes more often.
 
Do more of the specific exercise to aid your goal. If your goal is to get a one rep max lift in the bench at 80kg, but you keep failing at 80kg every time you try; it may be as simple as benching more often.
Most people have one assigned day for a body part/movement. If you are benching once a
week and on an 8-week program, after 8 weeks you have only benched 8 times. By adding in
the bench press to another day in your program, you will double the volume.
 
There is a law of diminishing returns on this as we build muscle when we rest and recover, so it is important to not take it to any extremes, just as a marathon runner wouldn’t run every day, it is important not to bash yourself every day. Larger muscles may take 2-3 days to fully recover. Thee include your chest, back, glutes and hamstrings. Where as the smaller muscle groups such as rear delts, biceps, triceps, calves etc may only take 1-2 days to recover.
 
My suggestion would be once you hit a plateau on a lift you wish to increase, then introduce that lift into a second day, once you have utilised that, I would usually say 3 days is the magic number, you can get a lot of work in 3 days and on top of that, you can recover between days too in a typical 7 day week. If you are training a movement or muscle 2-3 times a week, make sure you have variance, in both the lifts and rep ranges. An example would be including 3 different chest exercises in your program
Day 1 benching 4 sets x 5 reps
Day 2 dumbbell flies 3 sets x 10 reps
Day 3 could be incline dumbbell press of 2 sets x 15 reps.  
 
To conclude, keep things simple and logical, and do more of the ‘something’.

Subscribe for Updates

Receive the latest updates to Fullbody Workhouse via Email. Updates include information on various topics such as:
  • ​Best ways to lose fat
  • Motivation and goal setting
  • How to take your diet and exercise to the next level

 

We respect your email privacy

Powered by AWeber Email Marketing

 

0 Comments



Leave a Reply.

    Author

    Craig Connolly
    Personal Trainer and co- owner of Fulbody Workhouse.

    Archives

    March 2020
    February 2020
    January 2020
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    November 2018
    September 2018
    August 2018
    July 2018
    June 2018
    April 2018
    February 2018
    January 2018
    September 2016
    February 2016
    January 2016
    November 2015
    August 2015
    September 2014
    April 2014

    Categories

    All

    RSS Feed

Personal Trainer Website Design by
My Personal Trainer Website
  • Home
  • Amazing 12
  • Services
  • About
  • Contact
  • Blog
  • ebook