Maybe you want to take the next step in you physical progression, but don’t have the time? This is an extension of a previous post: How to live healthy: an easy overview weekly fitness. We’ll discuss a little more what it means to adjust frequency, volume, and intensity.
For starters, let’s address how frequency and volume are related. Frequency is how often you do, and volume is how much. Say you’re aiming to do around ten sets on a body part a week. Well if you work out three times a week you can do just three sets on those body parts and you’re there. You could also work out two days a week and do five sets on each day. The bottom line is the same! (2)
The only difference comes when you’re regarding whether you want to maintain health, or gain muscle. If you want to do the limited days a week strategy, you will need to take more time on your workout. Say your workout takes 1 hour on a three day a week plan. When you go to two days, it may take 1.5 hours now! This is because the rest times need to stay long for proper Hypertrophy, as well as the number of sets has to increase (1). You CAN gain muscle though. Just do what is best for your life!
(1) Franco, C. M., Carneiro, M. A., Sousa, J. F. D., Gomes, G. K., & Orsatti, F. L. (2019). Influence of High- and Low-Frequency Resistance Training on Lean Body Mass and Muscle Strength Gains in Untrained Men. Journal of Strength and Conditioning Research, 1. doi: 10.1519/jsc.0000000000003145
(2) Baz-Valle, E., Fontes-Villalba, M., & Santos-Concejero, J. (2018). Total Number of Sets as a Training Volume Quantification Method for Muscle Hypertrophy. Journal of Strength and Conditioning Research, 1. doi: 10.1519/jsc.0000000000002776
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