Frequency or Basic Volume Training for Size?

Bigger Stronger Leaner
1

Hi,

Am looking for size, hypertrophy oriented training.
Actually, i train with a traditional 4 days split training (each bodypart trained once a week):

day1 Chest
day2 Rest
day3 Biceps / triceps / abs
day4 Rest
day5 Legs
day6 Back / shoulder
day7 Rest

Volume is: 14-16 sets for back, chest and legs; 8-10 sets for arm, shoulder and abs

i find that my progress are very slow and i asked me if a more frequency training plan could be better for size ?

i thought to train each bodypart with the same volume but twice a week.

What about your own experiences ? is more frequency better for size ?

Thanks !

2

Yes I would say your frequency is too low, you can do legs 2x a week, you can bench 2x a week, you can do upper back almost any day you lift. Stop limiting yourself in the gym and youll stop limiting your gains.

3

Thanks for your answer.

Someone else had other experiences ?

4

I prefer frequency all day long. The push-pull split is a very good one - at least I like it. I am about to start the BBB 3 month challenge come monday and I really look forward to it. I have spent the last 2-3 weeks determing loads and exercises to use etc and now feel ready to go. :slight_smile:

5

Most of my experience and research indicates higher frequency is better.

6

[quote]DoubleDuce wrote:
Most of my experience and research indicates higher frequency is better.[/quote]

With the same volume as a normal volume training (same number of set ?) ?

7

[quote]SwissIron wrote:

[quote]DoubleDuce wrote:
Most of my experience and research indicates higher frequency is better.[/quote]

With the same volume as a normal volume training (same number of set ?) ?[/quote]

Just in general. Higher frequency with the same total volume and intensity is better, but it is generally easier to go to higher volumes and/or higher intensities with increased frequency making it even better.

8

Post up your last workouts in detail.

9

Look up kingbeefs thread and try one of his 4 way splits -lots of people had solid results from them

10

Look up kingbeefs thread and try one of his 4 way splits -lots of people had solid results from them

11

I highly suggest you look up Kingbeefs thread and try one of his 4 way splits - seems pretty popular

12

Hey you should look up Kingbeefs thread and try one of his 4 way splits-many people seem to like them

13

I think you’d benefit from following more of a premade split…I can’t remember who made the thread, but it was called something like “Do this routine instead of that dumb one.” I wanna say it was Kingbeef, a lot of people really benefitted from it

14

I think there’s some good stuff, like “those are silly splits, come try these” by a poster named DairyQueen or BurgerKing. Check that out OP.

EDIT: Sorry, it’s actually “Do this routine instead of that dumb one” by KingBeef. I was close though LOL

15

Don’t know what those guys are on about^ King Beef looked like shit, and I’m pretty sure he was using.

16

Honestly, what the fuck are you going on about?

I mean why don’t you just leave, like what could you possibly contribute to these forums?

lol

[quote]MaazerSmiit wrote:
Don’t know what those guys are on about^ King Beef looked like shit, and I’m pretty sure he was using.[/quote]

17

lol

18

lol

19

[quote]MickyGee wrote:
Honestly, what the fuck are you going on about?

I mean why don’t you just leave, like what could you possibly contribute to these forums?

lol

[quote]MaazerSmiit wrote:
Don’t know what those guys are on about^ King Beef looked like shit, and I’m pretty sure he was using.[/quote]
[/quote]

I gotta side with MickeyGee on this one. Why did you feel the need to jump in this thread Maazer? Cuz it sure as hell wasn’t to help the OP beside between frequency or volume for size. Why don’t you take a look at Kingbeef’s thread and come back when you’ve got something to contribute

20

I don’t need to look at Kingbeef’s thread, I’m above it.

Lol at all of that thread and all of this one.

OP, play basketball and eat mcdonalds.