Example experiment

13.30 You may find that some exercises and body parts respond best if trained twice a week, others more like three times every two weeks, and others once a week. Training some exercises less often than once a week, especially the squat and deadlift, may be best in order to keep poundage gains coming, at least for some people. On such a schedule a light session for the exercise(s) concerned could be tucked in midway between the heavy workouts. You need to experiment, but within reason. Do not try training six days a week with 20 sets per muscle group.

13.31 For the experiment, make it specific. Getting the frequency right is especially important during the hard-work stage of a cycle, not during the very early not-so-hard stage. During the hard stage, keep the volume and intensity of your workouts as consistent as possible (and other variables including rest, sleep and nutrition), and just vary the workout frequency. Work each exercise twice weekly for a few weeks, except for any deadlift variation which should be trained only once a week at most.

13.32 As this experiment progresses, find the exercises you are not able to add weight to. Drop their training frequency to three times every two weeks and see how you go for a few weeks. If the poundages move up nicely, and you are recovering well, stick with that. But if you are still dragging your feet a bit on some exercises, then drop those to once a week and see if your training energy and poundage increments pick up. If so, then you are better off with the less frequent schedule.

13.33 Follow how you respond to your training, rather than get locked into a calendar-dictated schedule. ^is complicates training somewhat, and you will need to juggle your schedule to accommodate the likely different training frequency needs of at least some exercises and body parts, but you will learn about how best to train yourself. Training regularity is still imperative, but only if you are recovering fully from each workout.

13.34 Especially if you are an advanced trainee, experiment with a training frequency for some exercises of less often than once a week. When training full-bore and with personal best poundages, try deadlifting only once every two weeks. Try heavy squatting once every ten days, as another example. Be intelligently radical in your experiments—keep what helps, drop what hinders. But as noted earlier in this section, it may be a good idea to perform a light workout midway between the infrequent intensive sessions for the biggest exercises.

13.35 As you do any fine-tuning that may be necessary, do not disturb a formula that is working well. Always remember that the aim is to find the optimum intensity, volume and frequency of training for a given exercise that enables you to consistently add poundage to it in good form, and with which produces growth.

13.36 Some people who have a history of injury in a particular location may find that a little very light but regular work for that area is helpful. Done several times a week it keeps them in good shape for their infrequent heavy workouts.

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