. Do not misinterpret this advice and think you can periodically get into any
sort of training volume and frequency. e range I am discussing contrasts,
for example, one very hard set of squats once a week, and squatting three
hard work sets of – reps three times every two weeks. ere is a big dif-
ference between these two options, but no connection with the instruction
that wreaks havoc in gyms today.Example experiment
. You may find that some exercises and body parts respond best if trained
twice a week, others more like three times every two weeks, and others once
a week. Training some exercises less often than once a week, especially the
squat and deadlift, may be best in order to keep poundage gains coming, at
least for some people. On such a schedule a light session for the exercise(s)
concerned could be tucked in midway between the heavy workouts. You
need to experiment, but within reason. Do not try training six days a week
with sets per muscle group.. For the experiment, make it specific. Getting the frequency right is espe-
cially important during the hard-work stage of a cycle, not during the very
early not-so-hard stage. During the hard stage, keep the volume and inten-
sity of your workouts as consistent as possible (and other variables including
rest, sleep and nutrition), and just vary the workout frequency. Work each
exercise twice weekly for a few weeks, except for any deadlift variation which
should be trained only once a week at most.. As this experiment progresses, find the exercises you are not able to add
weight to. Drop their training frequency to three times every two weeks and
see how you go for a few weeks. If the poundages move up nicely, and you
are recovering well, stick with that. But if you are still dragging your feet a bit
on some exercises, then drop those to once a week and see if your training
energy and poundage increments pick up. If so, then you are better off with
the less frequent schedule.. Follow how you respond to your training, rather than get locked into a cal-
endar-dictated schedule. is complicates training somewhat, and you will
need to juggle your schedule to accommodate the likely different training
frequency needs of at least some exercises and body parts, but you will learn
about how best to train yourself. Training regularity is still imperative, but
only if you are recovering fully from each workout.