One of the topics that is very often discussed in the world of athletes and bodybuilders is how often you should train. Below you can read more about the pros and cons of training programs that run more often as well as training programs that run less often.

High Frequency Training Program: Going to Training or Exercises Three or More Times a Week

Low Frequency Training Program: Going to Training or Exercises Once a Week or Less

Training program with high frequency

What is for sure is that frequent training sessions and frequent exercise will lead you to results faster than fewer workouts. Below are the pros and cons of high frequency:

Arguments FOR:

- Faster results

- More frequent training allows you to make progress in the exercise you repeat more often, e.g. bench press where by performing this exercise on a weekly basis, doing more than 50 repetitions with a heavy load, you will improve your performance in this exercise and achieve successful and visible results faster

- Much better neuromuscular coordination

- The first few weeks will be difficult to train more often, and a fairly large number of people give up, but after a period of adjusting the body to significant weights in the exercises you repeat, the body looks even more challenging and forces you to work even harder

- Contributes to improving the technique of performing exercises with a higher load

- Gives excellent and visible results, so progress is made by increasing the performance of certain exercises

Exercises that are great for this type of training program:

- Bench press

- Squat

- Overhead thrust

- Exercises for sheets

- Forearm Exercises

- Exercises with your own weight as a load

- Abdominal Exercises

Arguments AGAINST:

- Higher risk of injury because when you train often and it is a strong workout, you are more likely to get injured. So, you have to keep in mind the fact that, in order to avoid such a situation, you have to adapt and strengthen, or otherwise an injury occurs

- If you have previously been injured and still not fully recovered, it is not wise to train and exercise more often

- Training programs that are performed more often are difficult to implement, unlike training programs with a lower frequency

- If you train hard all the time you can overtrain

- When you have achieved a high frequency, you can easily regress when you leave this training program because it cannot be performed in the long run due to the risk of injury and overtraining. If you soften this training program you may experience a drop in strength

- With this training program you can achieve counterproductive results because it can lead to favoring certain muscles and neglecting others

Training program with low frequency

It is much easier to stick to this type of training when it comes to a long period of time, because bodybuilding and weightlifting should be a way of life.

Arguments FOR:

- Achieve productive results, because you have enough time to dedicate to all muscles and not just certain ones

- You are less likely to get hurt because if you exert yourself less and less often, your body is less likely to give up your command

- There is less chance of overtraining

- This training program is more predictable compared to high frequency training, because it is easier to predict the time it takes to adapt to this training program

- When it comes to exercisers who have previously been injured but have not fully recovered, this training program allows for better recovery

- The strength level is much more stable than with a frequent training program

When you want to build muscle mass and allow even progress of the whole body then a low frequency training program is the ideal choice for you

Exercises that are great for this training program:

- Deadlift

- Squat

- Biceps Exercises

- Latissimus activation exercises

Arguments AGAINST:

- Lack of time to improve exercise technique. If you perform one exercise once a week, then you have very little time to master the technique of performing that exercise. If you are already an experienced exerciser this will not be a problem for you, but if you need to work on perfecting the technique then there will not be enough space to stimulate muscle growth.

- When it comes to a shorter period of time, you will not achieve any significant results with this type of training

- Neuromuscular coordination is not very pronounced


Progress can be made with both types of training, ie by conducting training programs three or more times a week as well as by conducting training programs once a week or less. You would achieve excellent and visible results by combining these two types over a period of time.


Leave a comment

All comments are moderated before being published