discussion on volume and frequency

rangers97 · 08-04-2005, 09:21 AM

i am just throwing this out for an open discussion as I am studying to become a trainer and just want to get opinions on this for my own knowledge.

take 2 scenarios. the first is a routine where you hit each bodypart once per week and do maybe 4 different exercises with 2 sets each for a total of 8 sets. you wait until the next week and do the same thing hoping to increase.

in the second scenario, you split your routine up so that you hit each bodypart twice in a week with half the volume each time. so you do 2 exercises on the first day for 2 sets each and 2 exercises on the second day for 2 sets each.

Same total volume in both examples...8 sets. How does each method compare to each other? Obviously by doing less volume per workout you are doing less "damage" to your muscles and then theoretically you would need less time to recover so you should be able to work it out twice in the same week. But, is the more cumulative damage and week's rest from doing it all at once better for strength/growth gains?

Basically, what is more important...volume per workout or workout frequency?

PTYP · 08-04-2005, 01:41 PM

Intensity has to be figured in the equation as well. The 1st scenario is great if you work the shit out of the muscles where it would take the average person to recover in 4-5 days. If you go not so intense, then scenario 2 would be more beneficial.

08-04-2005, 09:21 AM	#1
rangers97 2006 Stanley Cup Champs! Join Date: Nov 2004 Location: New York Posts: 245	discussion on volume and frequency i am just throwing this out for an open discussion as I am studying to become a trainer and just want to get opinions on this for my own knowledge. take 2 scenarios. the first is a routine where you hit each bodypart once per week and do maybe 4 different exercises with 2 sets each for a total of 8 sets. you wait until the next week and do the same thing hoping to increase. in the second scenario, you split your routine up so that you hit each bodypart twice in a week with half the volume each time. so you do 2 exercises on the first day for 2 sets each and 2 exercises on the second day for 2 sets each. Same total volume in both examples...8 sets. How does each method compare to each other? Obviously by doing less volume per workout you are doing less "damage" to your muscles and then theoretically you would need less time to recover so you should be able to work it out twice in the same week. But, is the more cumulative damage and week's rest from doing it all at once better for strength/growth gains? Basically, what is more important...volume per workout or workout frequency?

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08-04-2005, 01:41 PM	#2
PTYP In the squat rack Join Date: Jun 2005 Location: Maryland Posts: 249 Photos: 6	Intensity has to be figured in the equation as well. The 1st scenario is great if you work the shit out of the muscles where it would take the average person to recover in 4-5 days. If you go not so intense, then scenario 2 would be more beneficial.