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Your Fitness Training Programme… What Are You Missing? Part 2: Frequency

We are going to break down and explore in detail:

  1. Volume
  2. Frequency
  3. Intensity
  4. Rest Periods & Tempos

Training Frequency

Training frequency refers to how training volume is spread across a week: 

  1. The number of times a client can train per week.
  2. The number of times a muscle group is trained per week. 

With this in mind, the goal is to create a schedule that fits with the clients’ lifestyle, optimises the effectiveness of training and has an even spread of volume across sessions. 

For most of our members at The Barn, 3 full body sessions per week are completed.

The frequency of hitting muscle groups, with appropriate rest periods given between sessions is considered to ensure the most effective programming. 

Prioritizing compound movements and key muscle groups is effective, whilst ensuring all muscle groups are trained to avoid imbalance and injury. 

The impact on secondary muscles should be thought about too. 

For example, when DB bench pressing, the pectoralis major is the primary muscle, but synergist muscles such as the anterior deltoid and triceps brachii are impacted. 

Considerations: 

  • Only training a muscle group once per week misses the opportunity to stimulate muscle protein synthesis.
  • Training a muscle group at high volumes on consecutive days could negatively impact muscle protein synthesis.
  • Intensity, type and duration of training can all impact how much muscle damage occurs. 
  • Mental and physical fatigue both gradually increase as a session progresses, as well as potentially as the week goes on.
  • Getting enough sets in to ensure coaching, feedback and technique learning is important when thinking about frequency, especially for beginners.

 

If you have any questions about your training frequency or want to learn more, have a chat with your trainer next time you are at The Barn.

Make sure you have read Part 1: Volume

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