We all know lifting weights is good for us, but how often should you hit the gym? It turns out there’s no one-size-fits-all answer. This article dives into the science behind training frequency, exploring the limitations of ultra-infrequent and ultra-frequent training programs.
Too Much Fatigue, Not Enough Stimulus
Imagine using a pencil to tear paper into tiny pieces before taping them back together. That’s what ultra-infrequent training with excessive volume can feel like. Your body spends more time recovering from the “damage” than adapting and growing stronger. This excessive fatigue can hinder progress.
The Disappearing Gains: Adaptive Dissipation
Think of your body’s adaptation as a wave. After a workout, your strength and size increase (the wave rises). But if you wait too long between workouts (the trough), those gains start to disappear (the wave falls). This is called “adaptive dissipation.” Ideally, you want to ride the wave by training frequently enough to maintain those adaptations.
Finding the Middle Ground
The good news? There’s a wide range of effective training frequencies. It depends on your individual needs – lifter strength, muscle size, and technical proficiency. Weekly volume and intensity play a bigger role in success than specific frequency. Both high-frequency (“squat every day”) and low-frequency (Westside barbell) approaches can be productive when done correctly.
Practical Guidelines
- Technical Skills: Aim for at least two sessions per week to refine technique.
- Muscle Growth: Beginners can start with weekly stimulation, but this might not be enough after a few months.
- Neural Adaptations: Most people likely need training at least every 1.5 weeks for optimal neural gains.
- Connective Tissue: This system requires constant, low-level stimulation over time. Avoid infrequent, high-intensity sessions to prevent injury.
The Takeaway
Don’t get hung up on the perfect training frequency. Experiment, track progress, and adjust based on your body’s response. Listen to fatigue – it’s a sign you might need more rest. By understanding these factors, you can design a training program that optimizes your results, no matter your experience level.
Check out our previous post about Tailoring Powerlifting: Beyond Muscle Fiber Types.