Four Things You Must Know About Training Frequency

Classical approach to training frequency has three training sessions per week for each muscle group on alternative days. The training for each muscle group equates approximately about 48 hours. If muscle soreness interferes with performance during a subsequent workout the intensity of the training must be too high and should be adjusted accordingly. This is a simplistic approach which can be found in the theory segments of many personal training certification courses.

Generally speaking, most individuals require three to four days rest between workouts for the same body parts. For optimal progress you need to consider the following principles governing training frequency:

Frequency is recovery dependent: At any given time the frequency is dependent upon your recovery ability. This rule may cause over training and you could lose your strength and your muscle mass which can come down with a variety of ailments. For most of the body builders who train too frequently do not know how to assess their recovery ability and they have their attitude and slogan - "No Pain, No Gain". You should use the proper ratios of reps and sets. A frequency prescription of "twice per week, per muscle group" should work well.

Frequency is muscle group dependent: In this muscle group dependant a large muscle groups recovers more slowly than the smaller muscle groups and muscles with a high percentage of slow-twitch muscle fibers recovers faster than muscles with a high percentage of fast-twitch fibers. For example, the hamstring (fast-twitch, large-twitch muscle group) responds better with one to two training sessions per week, but the calve (slow-twitch, large-twitch muscle group) may be trained two to three times a week.

Frequency is exercise dependant: Exercise which involves a small number of motor units (calf raises and wrist curls) can be performed more frequently than exercise which involves many motor units (squats). Exercises with high percentage of motor units make greater demands on the central nervous system and therefore require longer recovery periods. You can also do bench presses three times a week. You can see significant progress in your triceps development by only performing isolation exercises for the triceps once a week. The triceps are being worked during the bench press.

Frequency is repetition-bracket dependant: The more rest is required between the work outs when the intensity is greater because the intensity is partially determined by the number of reps performed per set. The more rest days are needed between training sessions emphasizing low reps. If you can perform 15-20 reps per set you can probably repeat the workout for that body part after 1-3 days.