• Galpin frequency

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    The concept of "frequency" in workout regimes, as addressed by on the , relates closely to other variables such as workout duration, load, and volume. In discussing workout plans, suggests that the total duration of workouts and the frequency of training sessions are important to consider together. He explains that while research might show that frequency alone (number of days per week) doesn’t impact outcomes much if load and failure are equivalent, practically, life interruptions can make overly specific plans hard to follow 1.

    Therefore, recommends a flexible approach, such as three days a week of total body workouts, which can be more resilient to life disruptions. This approach ensures that if you miss a session, you're only 48 to 72 hours behind rather than potentially weeks. He also highlights the benefits of combining whole-body workouts with some body-part-specific sessions to hit required volumes while adapting to the week's demands 1.

    In terms of hypertrophy, achieving at least ten working sets per muscle group per week is essential, aiming for more like 15 to 25 for those well-trained. However, cramming all required volume into fewer sessions can be inefficient. Thus, frequency adjustments alongside intensity and volume are vital for practical, long-term fitness goals 2.

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