Training Frequency

Training Frequency

The measurement of frequency of training is done by the number of sessions that the trainer carries out for the specific muscle group or the lift per unit of time. A specific level frequency should be issued out to administration of training to ensure that previous training stimulus is maintained or build. It is essential to have enough recovery time between the sessions of training for maximum adaptive process.

Training frequency is influenced by the difference in individual genetics. One must experiment with what works best for them. Frequency of training varies with the qualification of the individual.The type of training the trainer chooses is of great influence to recovery. Frequency is the most important for hypertrophy development.

Training twice a week for the same body parts works best. The morning workouts really facilitate the workout of the evening. Later after training the individual should train the body for five days. The trainee should train for three days out of the five twice for ten days then train once for the five days.

Multiple sessions weekly are for the individuals whose primary goal is to have Olympic standards. For such incremental training to build up for the body workloads to tolerate it takes about three years.

The training frequency is greatly determined by the goals of the trainer, the training, magnitude, intensity of training load and genetic make-up. The trainer should research on how heshould work best for the trainee.

Almost every training, if done with intensity, the body will adapt within the few weeks. An example of a training method used is the German volume training method.

Goals and guidelines

This kind of training completes ten sets of reps of the same weight for each exercise. The trainer needs to have a record of the number of reps and the rest of the intervals carried out and have the count only of the repetitions that are completed in strict form.

Rest intervals   

Minimal rest should be between sets which are about sixty seconds when performed in a sequence that causes cumulative fatigue. The trainer should have a stopwatch to have the rest intervals constant.


For long-range movements like dips, squats, and chins the trainer should have the weight lowered in four seconds and the direction should be changed immediately, and the lift should be changed after two seconds.

Number of exercises 

The trainer should select the exercises that will ensure a lot of muscle mass is built.

Training frequency    

Continuously one training sessions for every four or five days for each body parts

Overload mechanism

Whenthe trainer can do ten sets with constant intervals of rest, the weight on the bar should be increased by four to five percent and this should be repeated. The trainer should avoid using reps, negative or burns that are. The amount of work should take care of the hypertrophy.

Emily Mauch