Strength Training Programs for Different Training Frequencies
When it comes to strength training, the frequency of your workouts plays a crucial role in determining how effectively you can build strength and muscle. Whether you’re training just once a week or up to seven days a week, it's essential to choose the right program that matches your goals, your recovery abilities, and the time you can commit to training.
I’ll break down different strength training programs based on how many days per week you’re training, with an emphasis on maximizing muscle growth by hitting each muscle group at least twice a week.
Training Once a Week (1x per Week)
Program: Full-body workout
While training each muscle group only once a week might sound like a good option for those short on time, it’s generally not the most efficient approach for muscle growth or strength development. Research shows that training each muscle group at least twice a week is far superior for stimulating muscle growth, as muscle protein synthesis peaks within 24-48 hours after training and drops off significantly after that (Schoenfeld et al., 2016). Therefore, hitting each muscle group more frequently leads to better long-term gains. That said, if you're only able to train once a week, a full-body workout could be the most effective way to maximize your results. With just one session per week, you’ll want to hit all the major muscle groups in a single, intense workout.
Example Full-body Workout:
Deadlifts
Squats
Bench press
Pull-ups
Lunges
Rows
Overhead Press
Training Twice a Week (2x per Week)
Program: Two Full-Body Workouts
When training only twice a week, the key is to focus on hitting each muscle group in a full-body workout while ensuring you're maximizing the recovery time between sessions. The goal is to provide enough volume to stimulate muscle growth while keeping the frequency high enough to take advantage of the muscle protein synthesis response.
Example Schedule:
Day 1: Full-Body Workout
Day 2: Rest
Day 3: Rest
Day 4: Rest
Day 5: Full-Body Workout
Day 6: Rest
Day 7: Rest
In this schedule, you perform two full-body workouts per week with plenty of rest days in between to allow for recovery. By spacing the sessions out, you ensure that muscle protein synthesis stays elevated without risking overtraining. This program can be adjusted based on your recovery needs, but ideally, you should space the two workouts out by at least 48-72 hours.
Training Three Days a Week (3x per Week)
Program: Upper/Lower Split (Alternating Weeks)
The traditional Push/Pull/Legs (PPL) Split is a popular choice for a three-day routine, but it comes with a flaw: it only hits each muscle group once per week. This may work for beginners, but for optimal growth, training each muscle group twice a week is a better approach.
Instead, I recommend an Upper/Lower Split that alternates in a two-week cycle:
Week 1:
Day 1: Upper Body
Day 2: Rest
Day 3: Lower Body
Day 4: Rest
Day 5: Upper Body
Day 6 & 7: Rest
Week 2:
Day 1: Lower Body
Day 2: Rest
Day 3: Upper Body
Day 4: Rest
Day 5: Lower Body
Day 6 & 7: Rest
This setup allows for three workouts per week, but the key is that it hits each muscle group twice every 8 days, which is ideal for growth.
Training Four Days a Week (4x per Week)
Program: Upper/Lower Split (Standard)
With four days a week, you can maintain the Upper/Lower Split but with a more standard setup. This allows you to hit each muscle group twice a week while balancing your recovery.
Example Split:
Day 1: Upper Body (Push/Pull)
Day 2: Lower Body (Legs & Core)
Day 3: Rest
Day 4: Upper Body (Push/Pull)
Day 5: Lower Body (Legs & Core)
Day 6 & 7: Rest
This split is great because it balances intensity and volume. You can structure each session around big compound lifts, with accessory work targeting smaller muscle groups to ensure well-rounded development.
Training Five Days a Week (5x per Week)
Program: Push/Pull/Legs (PPL) Split or Upper/Lower Split
At five days a week, you have the flexibility to either stick with an advanced Push/Pull/Legs (PPL) Split or use a High Intensity/Low Intensity Split where the focus is on training intensity rather than muscle groups trained.
Push/Pull/Legs Example:
Day 1: Push (Chest, Shoulders, Triceps)
Day 2: Pull (Back, Biceps)
Day 3: Legs (Quads, Hamstrings, Glutes)
Day 4: Rest
Day 5: Push (Chest, Shoulders, Triceps)
Day 6: Pull (Back, Biceps)
Day 7: Rest
With this approach, each muscle group is trained twice every 8 days, but be cautious about overloading on volume, as too much could result in fatigue or overtraining. If recovery is a concern, consider alternating between heavier, low-rep days and lighter, higher-rep days.
High Intensity/Low Intensity Split Example:
Day 1: High Intensity (Heavy Squats and Lower Body Accessories)
Day 2: Low Intensity (Upper Body)
Day 3: Rest
Day 4: High Intensity (Sprints and Lower Body Accessories)
Day 5: Low Intensity (Upper Body)
Day 6: Rest
Day 7: High Intensity (Power Cleans and Full Body Accessories)
This setup gives you lots of flexibility in your 5 sessions, allowing you to hit all muscle groups twice a week and focus on more intense exercise 2-3 times a week.
Training Six Days a Week (6x per Week)
Program: Push/Pull/Legs (PPL) Split or Upper/Lower Split (6 Days)
At six days per week, you have more time to dedicate to your workouts, allowing for a more comprehensive approach to your training.
Push/Pull/Legs (PPL) Split Example:
Day 1: Push
Day 2: Pull
Day 3: Legs
Day 4: Push
Day 5: Pull
Day 6: Legs
Day 7: Rest
This program allows you to hit each muscle group three times per week, which is ideal for advanced trainees. Just be sure to manage the volume per session, as excessive work can lead to burnout.
Alternatively, you can use a Upper/Lower Split for six days:
Upper/Lower Split Example:
Day 1: Upper Body
Day 2: Lower Body
Day 3: Upper Body
Day 4: Lower Body
Day 5: Upper Body
Day 6: Lower Body
Day 7: Rest
This ensures that each muscle group is hit three times per week, which is excellent for building both strength and size.
Training Seven Days a Week (7x per Week)
I don’t recommend training 7 days a week because it won’t allow sufficient time for recovery. Over time your body won’t be able to handle this volume of work and overtraining will occur likely leading to injuries and overall fatigue.
Conclusion
When structuring your strength training program, the key takeaway is to train each muscle group at least twice a week for optimal growth and strength development. While the one-day-a-week approach may seem convenient, it’s highly inefficient and will likely limit your progress. My recommendation for people is training 3-5 times a week with an Upper/Lower Split. This will allow sufficient stimulus to create muscular growth and enough recovery to avoid overtraining leading to great gains!
No matter your frequency, make sure you're focusing on proper volume, and listen to your body.
References
Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016 Nov;46(11):1689-1697. doi: 10.1007/s40279-016-0543-8. PMID: 27102172.
Master Your Gains: The Power of Periodization in Your Workout Routine
Are you feeling like your workouts have hit a plateau? You're putting in the effort, but you're not seeing the progress you once did. If this sounds familiar, it might be time to introduce periodization into your fitness routine. Periodization is a strategic approach to structuring your workouts over time to maximize strength, endurance, and muscle growth while reducing the risk of overtraining. Let’s dive into what periodization is, why it works, and how to implement it effectively.
What is Periodization?
Periodization is the systematic planning of physical training. It involves varying your workout intensity, volume, and type of exercise over specific periods (typically broken down into weeks or months) to optimize performance and recovery. The goal is to avoid stagnation by continually challenging your body, allowing it to adapt and improve.
In simpler terms, periodization is like giving your body a roadmap for progress—intentionally changing the structure of your workouts over time to ensure you're always making progress without burning out.
Why Periodization Works: The Science Behind Adaptation
Your body thrives on adaptation, but if you constantly do the same exercises, sets, and reps, your muscles become accustomed to the load, and progress slows down. This is called the principle of diminishing returns.
Periodization is effective because it alternates stress and recovery. By changing up your rep and set schemes, you can target different aspects of fitness like strength, hypertrophy (muscle growth), power, and endurance at various stages. The different phases of periodization also allow you to prioritize recovery, which helps reduce the risk of injury and overtraining.
The Basic Phases of Periodization
To make periodization practical, we’ll break it down into four basic phases:
1. Endurance Phase
Focus: Improve cardiovascular endurance and muscular stamina.
Rep/Set Scheme: 3-4 sets of 15-25+ reps (higher reps, moderate load).
Duration: 3-6 weeks.
Goal: Build a strong aerobic base, improve muscle endurance, and prepare the body for heavier loads. The focus is on increasing the efficiency of the cardiovascular system and the muscles’ ability to perform prolonged work.
2. Hypertrophy (Accumulation) Phase
Focus: Build a solid foundation of endurance and strength.
Rep/Set Scheme: 3-4 sets of 12-15 reps.
Duration: 3-6 weeks.
Goal: This phase focuses on building muscle mass by maximizing time under tension, muscle fatigue, and metabolic stress to stimulate muscle fibers. This is where you may find “the pump”.
3. Strength (Intensification) Phase
Focus: Increase overall strength.
Rep/Set Scheme: 4-6 sets of 6-10 reps.
Duration: 4-6 weeks.
Goal: Here, you’ll work with heavier weights (around 75-85% of your 1RM) to increase strength. The reduced reps allow you to focus on lifting heavier loads, inducing strength development.
4. Power (Realization) Phase
Focus: Maximize explosiveness.
Rep/Set Scheme: 3-5 sets of 2-5 reps.
Duration: 2-4 weeks.
Goal: This phase is about lifting near-maximal weights (85-95% of your 1RM) and training for power. You’re aiming for maximum output, focusing on strength and explosiveness, which leads to greater neuromuscular adaptation.
5. Recovery (Deload) Phase
Focus: Active recovery, rest, and recharging for the next cycle.
Rep/Set Scheme: 2-3 sets of 10-12 reps with lighter weights.
Duration: 1 week.
Goal: During this phase, you reduce the intensity and volume of your workouts to allow your body to recover and repair itself. This phase is critical to prevent burnout and overtraining. You may do lighter, easier workouts or focus on mobility and flexibility.
How to Implement Periodization in Your Routine
To make periodization work for you, it’s important to align your training goals with the right phase. Here’s a simple guide to get you started:
Determine Your Goal:
Are you training for hypertrophy (muscle growth), strength, endurance, or power? Knowing your goal will help you decide how to structure each phase. If you’re building muscle, you may spend more time in the accumulation and strength phases. If you’re a powerlifter, you may prioritize the strength and peaking phases.Structure Your Plan:
Map out a periodized training plan for the next few months. For example, you might start with 4 weeks of endurance training, followed by 5 weeks of strength training, 3 weeks of power development, and a 1-week deload. This will give your muscles time to adapt at different stages while preventing burnout.Adjust Intensity and Volume:
In each phase, you'll manipulate the volume (sets and reps) and intensity (weight lifted). In the accumulation phase, focus on higher reps with moderate weights. In the strength and power phases, lower your reps and increase your weights. Always ensure that the intensity matches your goal.Track Progress:
Keep track of your lifts, reps, and recovery. Over time, you’ll be able to see the progression in your strength and muscle development, making adjustments as necessary.
Tips for Success with Periodization
Listen to Your Body: Even within a periodized plan, you need to adjust based on how you feel. If you’re feeling extra fatigued, it might be time to extend your deload phase or reduce the intensity.
Be Consistent: Stick to your plan for at least 3-4 weeks before making any changes. Periodization is most effective when you allow adequate time for adaptation.
Prioritize Recovery: Don’t underestimate the importance of the deload and recovery phases. They are crucial for long-term progress and injury prevention.
Customize Your Plan: You don’t have to follow a cookie-cutter periodized program. Feel free to adjust the rep schemes, phases, and timelines based on your individual fitness goals and schedule.
Periodization is one of the most effective tools for breaking through plateaus, building muscle, and improving strength over time. By varying your rep and set schemes, you can prevent overtraining, stay motivated, and ensure that your body continues to adapt in the right way. Whether you’re new to periodization or you’ve been using it for a while, tweaking your training phases regularly can keep your workouts fresh, effective, and aligned with your goals.
Are you ready to get started with periodized training? Drop me a message with your current training goals, and I can help you tailor a periodization plan that’s perfect for you! Email me at ethanrichperformance@gmail.com. Happy Training!
Wanna be a Corporate Athlete? Here are 7 Exercises You Need to Be Doing!
Training for a former athlete
Do you consider yourself one of the athletes in the office? Do you look around and think you’d dominate the company softball team? Maybe you’re the self-proclaimed LeBron of Thursday night intramural basketball, or you’re religiously training for a half marathon in a few months. However you showcase your athleticism, I want to put it to the test. I’ve developed a few metrics to aim for as a corporate athlete aged 20 to 40. (For those outside this age range, these movements are still relevant, but goals and measurements may need to be adjusted.)
1. Pull-Ups
(Men: 6 reps, Women: 1 rep)
Pull-ups are a fantastic (though challenging) exercise for strengthening the back and serving as a key indicator of overall upper body strength. According to Rhea and Alvar (2004), bodyweight exercises like pull-ups significantly improve upper body strength and muscular endurance, which is beneficial for shedding defenders and fighting for position in games. If you find pull-ups difficult, try the lat pulldown with a weight that's less than your body weight or perform eccentric pull-ups, focusing on the eccentric or lowering portion for about 6 to 10 seconds for both exercises.
2. Broad Jump
(Men: 1.2x height, Women: 1.05x height)
(Measured from the starting position at the toe to the landing at the heel)
Whether you're a corporate athlete or not, jumping is essential. Many people stop jumping at a young age, but the ability to leap not only showcases athleticism but is also a key indicator of long-term muscle and bone health (Faulkner et al., 2000). Sayers et al. (1999) established a strong link between vertical jump performance and overall athletic ability, highlighting the significance of explosive power, which impacts all fast-twitch movements in sports. To enhance leg power and jumping ability, incorporate double-leg jumping in all directions and advance to plyometrics like squat jumps and single-leg hopping.
3. Bench Press
(Men: 1.1x bodyweight, Women: 0.75x bodyweight)
The bench press is the ultimate assessment of overall upper body strength. It targets the pecs, shoulders, and triceps, and Faigenbaum and Myer (2010) emphasize its role in developing strength for contact sports. The pushing strength developed here translates well to improving your ability to create space from defenders while maintaining stability through contact. To further enhance this movement, include push-ups, dips, and dumbbell presses in your routine.
4. One Mile Run
(Men: Under 8 minutes, Women: Under 9 minutes)
Muscular endurance and aerobic capacity are crucial for sports performance. Chaddock et al. (2010) indicate that higher levels of cardiovascular fitness are associated with improved athletic performance, making the one-mile run an effective cardiovascular assessment. Aim for 75 to 150 minutes of moderate to intense cardiovascular exercise each week to maintain sport performance. Running, swimming, biking, or participating in a HIIT class are all excellent ways to get your cardio in.
5. Squats
(Men: 1.4x bodyweight, Women: 1.2x bodyweight)
Squats are excellent for strengthening the quads and glutes. McBride et al. (2009) found that different squat depths impact muscle activation, significantly enhancing lower body strength. A study by Smith et al. (2008) emphasized that squatting also enhances overall balance and coordination, key factors in sports performance. There’s a wide variety of squats to choose from including standing up from your desk, goblet squats, barbell back squats, and more.
6. Deadlift
(Men: 1.6x bodyweight, Women: 1.25x bodyweight)
Often hailed as one of the best indicators of full-body strength, the deadlift is key for improving hamstring, glute, and back strength. Stone et al. (2007) highlight that deadlifts enhance hip hinge mechanics, leading to improved jumping, sprinting, and core strength. Often demonized for causing lower back pain, the real culprit is hunching over your desk for 40+ hours a week without strengthening the lower back through exercises like deadlifting. Like squats, deadlifts have many variations, including single kettlebell deadlifts, dumbbell Romanian deadlifts, and trap bar deadlifts.
7. Plank
(1 minute)
The plank is the ultimate core exercise, testing the abdominals' ability to brace while also challenging mental fortitude. Gilleard and McMeeken (2007) found that core stability exercises like the plank significantly improve balance and functional movement, which are crucial for overall athletic performance, enabling you to brace through contact and move precisely on the court or field. You can perform the plank on your hands or elbows, and on your feet or knees.
Now Get After It!!
These exercises are essential for your performance both inside and outside the office. If you can’t meet some of these metrics, that’s okay! They serve as standards to strive for. Regardless of age, each of these exercises will enhance your performance in that Thursday night game, on that softball team, or for that half, in turn propelling you into office lore. Try these out for yourself and see where you can improve your game, your coworkers might just be inspired to join you.