Connect
To Top


What is the best training frequency for individual bodyparts?


Q: I’ve been training for two years and have made good progress. What is the best training frequency for individual bodyparts?

A: No one can say with certainty what will work best for everyone. I will say that the best training frequency for about 70 percent of athletes is once every five days. Just to be clear, a training frequency of once every five days doesn’t mean you train all bodyparts on one day, take four days off, and then repeat. Training three or four days a week enables you to train some bodyparts while others are recovering, such as in the following scenario:

 

Day 1: Chest and hamstrings

Day 2: Back and shoulders

Day 3: Quads, calves and abs

Day 4: Arms and forearms

Day 5: Off

 

Another option:

Day 1: Chest and back

Day 2: Quads and hams, calves and abs

Day 3: Off

Day 4: Shoulders, arms and forearms

Day 5: Off

 

Editor’s note: Charles Poliquin is recognized as one of the world’s most suc-cessful strength coaches, having coached Olympic med-alists in 12 different sports, including the U.S. women’s track-and-field team for the 2000 Olympics. He’s spent years researching European journals (he’s fluent in English, French and German) and speaking with other coaches and scientists in his quest to optimize training methods. For more on his books, seminars and methods, visit www.CharlesPoliquin.com. Also, see his ad on the opposite page.   IM

 

You must be logged in to post a comment Login

Leave a Reply

More in Bodypart

  • Going To Waist

    Do heavy squats and deadlifts make you thick through the middle? By Tucker Loken   I’ve heard this question from a...

    Sharon OrtigasAugust 14, 2017
  • The Raw Story

    An argument for ditching all of that cool weight-room gear. By Eddie Avakoff, owner of Metroflex LBC   PQ: The word...

    Sharon OrtigasAugust 8, 2017
  • Front Versus Back

    Which squat is the best one for you? By Vince Del Monte The majority of people train with minimal thought or...

    Sharon OrtigasAugust 4, 2017
  • Falling For Traps

    Shoulder pain is a common companion if you’ve been lifting for years. A recent study published in The Journal of Strength...

    Sharon OrtigasAugust 2, 2017
  • Test Your Chest

    If you’re looking for the rush you get from an amazing pump in your pecs, try this workout now. By Redmann...

    Sharon OrtigasAugust 1, 2017
  • Pump And Circumstance

    Build strength and size in your upper arms with this burner of a triceps workout. Jay Ashman   The triceps are...

    Sharon OrtigasJuly 31, 2017
  • Legend Training

    An industry veteran pays homage to an IFBB Hall of Famer with this timeless shoulder workout. By Tony Estrada   In...

    Sharon OrtigasJuly 10, 2017
  • Metabolic Chest

    This rapid-fire finisher will pump up your pecs like nothing else. By Team Iron Man   Chest development doesn’t have to...

    Sharon OrtigasJune 28, 2017
  • Do More Work

    Initiate growth by jamming more reps into fewer minutes in the gym. By Team Iron Man   PQ: This program takes...

    Sharon OrtigasJune 14, 2017