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+--- Thread: Training Frequency: Hypertrophy vs. Performance (/showthread.php?tid=68)
Training Frequency: Hypertrophy vs. Performance - 01dragonslayer - 10-20-2024
How Often Should You Train?
How often should you hit the same muscle or lift? It depends on your primary goal. Here's what you need to know.
I generally favor training each muscle frequently and training the big basic lifts fairly often. However, new studies show that it may not be a great idea if the main goal is hypertrophy.
Training Frequency: Hypertrophy vs. Performance
Training Frequency: Hypertrophy vs. Performance
The Bullet Points
If you train chest 49 one day, then train it again 48 hours later, the anabolic response from the second chest workout may be decreased. The protein synthesis response is somewhat dependent on the time between each stimulation/session.
Putting 72 hours between each workout for a particular muscle may be better. You’ll still get gains from putting 48 hours between training the same muscle, but the protein synthesis will be smaller.
I still believe that hitting a muscle more often is better than the “bro split 92” of hitting a muscle once per week. But instead of hitting a muscle three times per week, about two times per week is better.
This may not be true for pure strength or performance development. The more frequently you do an exercise, the more efficient at that exercise or lift you become. It improves synaptic capacity.
https://youtu.be/obwnrvsMXPU
RE: Training Frequency: Hypertrophy vs. Performance - 1bigun11 - 10-20-2024
Push, pull, legs, rest, is working pretty well for me in my old age. I do the old “bro split” from time to time, and when I do I push to extremes, but I am finding that more frequency, with a bit less intensity, is good medicine for me at the moment.
RE: Training Frequency: Hypertrophy vs. Performance - MindlessWork - 10-21-2024
I train every other day and that works out quite well for me. In addition I go for more reps at a lower weight as can't really chase the heavy weight any longer as already had a nasty injury earlier this year (which required surgery to repair) that made me rethink my training.