Why Low Frequency Training May Sometimes Bring You More Results

Male Fitness | | Aug 2, 2024 | Ally's Angels

Hey Angels and Alphas,

When it comes to building muscle, the question of training frequency often arises: How many times per week should you train each muscle group? While higher frequencies might seem beneficial based on some research, the real-world application reveals a more nuanced picture. Let’s explore why lower training frequencies might be more effective and sustainable than they initially appear.

Understanding Training Frequency

Research suggests that higher training frequencies can lead to more muscle growth compared to lower frequencies. Studies indicate that training a muscle group more often—up to six times per week—can yield better results. However, the differences between training frequencies diminish as the frequency increases. For example, the difference between training once a week and twice a week is significant, but the difference between training four times a week and five times a week is minimal.

Real-World Considerations

Several factors make high-frequency training less practical for sustained periods:

  1. De-loads and Recovery: In real-world scenarios, frequent de-loads are necessary to manage fatigue. If you train hard three times a week, you might need to de-load every four weeks. Training hard twice a week may only require de-loading every six weeks. Therefore, higher frequency training might mean more frequent de-loads, reducing the overall number of productive training weeks in a year.
  2. Training Status: Most research studies involve untrained or moderately trained individuals. These subjects can handle higher frequencies better because they are less capable of pushing themselves to extreme fatigue. In contrast, experienced trainees with more muscle mass and strength generate more fatigue per session, making high-frequency training harder to sustain.
  3. Sustainability: Short-term programs can show impressive results with high-frequency training. However, maintaining such a regimen for years is often unrealistic. Initial gains from high-frequency training may plateau as fatigue accumulates, making it hard to sustain progress.

Anabolic Resistance

Anabolic resistance refers to the diminished muscle growth response to frequent training sessions. When training a muscle five times a week, the anabolic response from each session is lower than when training twice a week. While the total weekly growth might be higher with more frequent sessions, the marginal gains from each additional session decrease significantly.

Balancing Frequency and Volume

Higher training frequencies allow for greater overall training volume because each session is shorter and less fatiguing. For example, spreading 20 sets of squats across five days allows you to perform more sets with better form and intensity than doing all 20 sets in one or two days. However, this increased volume can also lead to higher joint and connective tissue stress, increasing the risk of injury.

Practical Application

  1. Moderate Frequency: For most people, training a muscle group three times a week is a high frequency that balances benefits with sustainability. Two times a week is considered normal, and once a week is low frequency.
  2. Periodization: Implementing phases of high-frequency training for specific muscle groups can be effective. Focus on one or two muscle groups for a few months with higher frequency, then switch to lower frequencies to allow recovery while focusing on other muscle groups.
  3. Listening to Your Body: Monitor your fatigue levels, especially in your joints and connective tissues. If your knees, elbows, or other joints start to feel consistently worse, it’s time to reduce frequency and volume to prevent injury.

Bringing it all together…

While higher training frequencies can offer advantages, they must be balanced with recovery and sustainability. Moderate frequencies, combined with strategic periodization and attentive monitoring of fatigue, can optimize muscle growth over the long term. Tailor your training to your individual needs and capabilities, and remember that sometimes less is more when it comes to effective and sustainable muscle growth. Stay informed, train smart, and achieve your muscle-building goals sustainably.