How Often Should You Train For BEST Strength

Summary

Dr. Mike from Renaissance Periodization discusses the impact of training frequency on strength plateaus. He explains the benefits of higher frequencies, such as increased opportunities for muscle growth and improved technique through more frequent, lower-volume sessions. However, he also warns of the potential downsides, including joint irritation, systemic and psychological fatigue. He suggests adjusting training frequency by either adding technique-focused sessions or reducing overloading sessions to find the optimal balance for individual progress.

Takeaways

• 🏋️ Training frequency can impact strength gains, with higher frequencies potentially leading to more progress opportunities.
• 📈 Splitting training volume across more sessions can sustainably increase weekly volume and muscle growth.
• 🍽️ An analogy to eating habits explains how spreading training sessions throughout the week can be more effective than fewer, larger sessions.
• 🏋️‍♂️ Fewer sets per session at higher frequencies can lead to higher quality sets due to less fatigue and better technique.
• 💪 Technique development is enhanced with more frequent training, especially beneficial for those learning new movements.
• ⏰ The recovery-adaptation curve is a critical factor in determining how often one can effectively train a particular movement.
• 🚫 High frequency training can lead to joint and connective tissue irritation, a common issue in powerlifting.
• 😓 Systemic and psychological fatigue are significant risks with high frequency training, potentially leading to burnout.
• 🔄 To break through plateaus, consider adjusting training frequency by either adding technique-focused sessions or reducing overloading sessions.
• ⚖️ Normative training frequencies for strength training typically range from two to four hard sessions per movement type per week.

Q & A

What is the main topic of discussion in Dr. Mike's video?

The main topic of discussion in Dr. Mike's video is optimizing training frequency to break through strength plateaus.

What are the benefits of higher training frequencies according to the video?

Higher training frequencies offer more opportunities to stimulate progress, potentially lead to more muscle growth, allow for a higher total volume per week when volume is split, and can improve technique development.

How does eating frequency relate to training frequency in the video?

The video uses the analogy of eating frequency to explain training frequency, suggesting that spreading out meals or training sessions throughout the day can lead to better absorption and performance, just as spreading out training sessions can lead to better training quality and volume.

What is the impact of fewer sets per session with higher training frequency?

With higher training frequency, fewer sets per session can lead to higher quality sets because fatigue and technique deterioration are less pronounced, allowing for better performance and technique.

What are the potential downsides of high training frequency mentioned in the video?

The potential downsides of high training frequency include joint and connective tissue irritation, systemic fatigue, and excessive psychological fatigue.

Why might some lifters avoid ultra-high frequencies in their training?

Some lifters avoid ultra-high frequencies because it can lead to unsustainable levels of fatigue and potential injury, especially for those with large volumes of training.

What is the recommended normative frequency for strength training according to the video?

The recommended normative frequency for strength training is generally two to four overloading sessions per movement type per week.

How can one adjust their training frequency if they suspect they are overdoing it?

If one suspects they are overdoing their training frequency, they can reduce the number of overloading sessions and replace one with a technique-only session to reduce fatigue and maintain technical development.

What should be the first step if someone is considering increasing their training frequency?

The first step in increasing training frequency should be to add a technique-only session to improve technical development without significantly increasing fatigue.

What is the advice for someone who is not seeing improvements after adding a technique-only session?

If there are no improvements after adding a technique-only session, one should assess whether they feel sufficiently challenged and if their joints can handle more frequency before deciding to add more overloading sessions.