the outcome was that training 6 times per week leads to greater strength and muscle gains than 3 days per week when the weekly training volume and program are the same. increasing the number of sets from 3 to 9 sets per muscle group when training only 2 days a week, doesn’t give you more gains, as the additional sets will ‘get wasted’. however, even for beginners, a training frequency of more than twice a week is also beneficial (because they get more spikes and there is more area under the muscle growth curve). genetics: if someone has poor genetics and poor recovery, then a higher training frequency could make more sense for bodybuilding, than for powerlifting.
if you tolerate a high training frequency and volume, then i would rather keep it. if you frequently train your back, you can skip biceps isolation exercises on most days and do them only a few times a week, except if you want to be the person with the biggest biceps in your gym. if you are slow twitch muscle fiber dominant, a higher rep range may be beneficial for you. for muscle groups you want to grow the most, i would do 3-4 sets as often as possible, for other muscle groups, 1-2 sets if you don’t have the time to do 3 sets.
a typical setup for this type of training would be alternating between two full body workouts (lifting every other day). for why you should train every day (training 6 times a week for example) with a lower volume per you could train every day and hit each muscle group only once per week. infrequent and low-volume training would only be the best solution for those who are working a physical job, low volume high frequency training, low volume high frequency training, training everyday results, high frequency training for hypertrophy, full body training everyday.
high volume 5-day training programs take a toll on my joints, my recovery capacity, and daily undulating periodization as the reps decrease, the number of sets should increase. several of these studies have found no significant difference between lower and higher frequencies under volume- so, more advanced individuals must not necessarily workout harder, but they must workout smarter. progress occurs, benefits of high frequency training, high frequency training for naturals, high volume training, low volume training results
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