Optimizing Training Frequency For Maximum Gains
When developing a schedule, you want to consider both biology and time. From a purely biological point of view, is your routine such that you need rest days? In other words, do you make better gains if you take days off. If yes, is it a function accumulated volume/fatigue or do you need a day or two to recover after each workout? The answer will yield different biologically optimal schedules.
As for time, is your life structured such that you can realistically workout on different days each week or do you need to have a fixed schedule in order to stick with it for the long haul? While a “rolling” schedule, such as 1:1, may be biologically optimal, if you can’t or won’t stick with it, there is no point in attempting it.
Having answered those questions, you can then develop a schedule that fits both your biology as well as your lifestyle. Should there be conflict between biology and convenience, always yield to biology. A little extra rest here and is not going to hurt anything. But biology pushed too far for the sake of a schedule is not going to help you make gains.
For example, let’s say you determine that 1:1 is biologically optimal for you but your lifestyle is such that is very difficult to maintain a “rolling” schedule (M,W,F,U,T,R,S). The best way reconcile this is go with a three times a week program and have a extra day of rest (M, W, F or T, R, S).
For those interested, after experimenting with a number of different things, most of my gains came from 1 on:1-2 off schedule. If I had to do all over again, I would most likely use a Monday, Wednesday, Friday program.
Started: 2/03, Finished: 5/06, Total Gains: 1.375” BPEL 1.5” EG, Details: Progress after a year or longer off?
Only those who attempt the absurd will achieve the impossible—M. C. Escher