Train With Higher Frequency for Faster Gains


In the bodybuilding and fitness world there are an infinite number of ways to structure an exercise program and achieve results. There are dozens of variables you can manipulate, such as weight (as a % of your max), reps, sets, exercise selection, rest intervals, rep tempo, exercise order, time under tension, and the list goes on. There are also even more sophisticated concepts you can utilize such as periodization, overreaching, and deloading, to name a few. 

So given this bounty of options, why is it that we virtually always see the same program being utilized by every athlete, from the novice all the way to the competitive bodybuilder? If you look at 99% of lifters' training plans, they will consist of training each muscle group once per week, and using 3-4 sets of 3-4 exercises for each muscle group, with a rep range of 8-12 (5-15 if you're dealing with a mold breaker!). 

One can argue that this is a tried and true method that will yield the greatest results for the most individuals, which may be valid given its prevalence, but I would argue that it's more a matter of convenience and lack of creativity. Bodybuilding magazines have provided these kinds of routines since enhanced athletes have adopted them in the early nineties, but I would argue that there is a better way, and that is by utilizing the variable Frequency.