Thread by @BowTiedOx

Let's talk training frequency and performance: (A Rare Thread)

The reason volume (in terms of reps and sets per session) doesn't inherently equal growth is simple.

This is because LOAD or the amount of weight done over the weeks is what really matters.

I digress 👇👇👇

Training frequency matters for muscle growth even though some literature will say it doesn't.

They state 5–10 sets per week are suffice for growth and you can just do it all in one session and be done, growth has been optimized for the week.

There are major flaws here.

The reason being that if you perform all your sets of say, bench press, in one session, you will no doubt have to drop the weight after your first couple sets. Even if you keep the reps the same, the weight went down.

Thus less weekly load.

This is where the problem starts.

If you refer back to what is most important, load, then you will realize splitting this volume up between sessions is beneficial.

You will be able to perform more weight and quality reps if you do bench one day, wait a few days then do your incline bench the next session.

This is where frequency and intensity become your friend.

Instead of getting the quantity of work, you can get better quality of work.

Very simple and straightforward, but the literature points another direction and doesn't take this into account (flaws with some literature)

My suggestion here is if your goal is 10 sets per week of a certain muscle group, split that into 2 maybe even 3 workouts.

2-3 Sets per exercise, 2 exercise a session, 2 sessions a week.

This will allows for maximum weekly load and better performance thus more gains.

Fin/

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