Still Training 1 body part? Try this instead! - VPA Australia
Time Until Next Dispatch order Before 4PM for same day dispatch
0

Your Cart is Empty

Still Training 1 body part? Try this instead!

August 07, 2019 3 min read

Still Training 1 body part? Try this instead!


M

T

W

T

F

Chest

Back

Legs

Shoulders

Arms

M

T

W

T

F

Chest

Back

Legs

Shoulders

Arms


Does that style of routine look familiar? A lot of us start with this trend of working out. We want to destroy that 1 muscle group, that it needs a whole week to recover. This will work great as a new gym goer as any sort of stimulus will work a treat. The idea of progressively overloading, adding more sets, adding more volume over the years isn’t something that is rushed. Over a long period you can progressively increase your daily volume from 3 sets of 4 exercises to 6 sets of 5 exercises. At some point there’s only so much you can work 1 muscle group in one session before you stop getting benefits. So eventually you will need to increase your frequency and overall volume for that week to create new stimulus.

E.g. No.1 On Monday you do 4 sets of 5 exercises for chest at a total of 20 sets for the week.

E.g. No.2 On Monday & Thursday you do 3 sets of 4 exercises for chest at a total of 24 sets for the week.

Option No.2 gives you a 20% increase in total volume for the week which is fantastic. But not only is it an increase in volume, but you have increased the frequency. Plenty of studies show that increased frequency of training a muscle group will increase protein synthesis which is a bonus.

Dr. Brad Schoenfeld conducted recent studies showing advantages of increasing training frequency.

A literature search was conducted to locate all studies that directly compared measures of hypertrophy for different weekly lifting frequencies using traditional resistance training programs. Only human studies with healthy subjects were considered, and study duration had to last a minimum of four weeks.

A total of 10 studies were identified that met inclusion criteria. 7 of the studies, comprising a total of 200 subjects, investigated muscle group frequency while the other 3 studies assessed training session frequency when the number of weekly times working a muscle group was matched.”

“We first looked at the effects of frequency as a binary predictor. Simply stated, this means that the higher frequency condition in a study was compared to the lower frequency condition, irrespective of how many days a week the muscle group was trained. Thus, a 2 day-a-week vs 1 day-a-week was treated the same as a 3 day-a-week vs 1 day-a-week. In this model, there was a clear benefit for higher frequency training of a muscle group.”

As you can see above, the 7 studies all favor increased training frequency vs. 1 day per week style of training.

Also, as you’re probably aware when your training, the more you train the same muscle group within that session, the quality of that training session quickly goes down. So if you were to train that muscle group twice per week, you might have to start train 2 muscle groups per session.


An e.g would be training 3 sets of 4 exercises each for both legs and chest in one session.

An overall split might look like this.

M

T

W

T

F

S

S

Chest/Legs

Back/Shoulders

Arms/Core

Chest/Legs

Back/Shoulders

Arms/Core

Rest

M

T

W

T

F

S

S

Chest/Legs

Back/Shoulders

Arms/Core

Chest/Legs

Back/Shoulders

Arms/Core

Rest




VPA Australia

VPA is Australia's leading supplement supplier. The highest quality 100% pure products sold at wholesale prices with FREE Shipping.


Also in Training

Weights Vs Cardio-VPA Australia
Weights Vs Cardio

January 21, 2021 3 min read

Weights Vs Cardio? Which is the more effective weight loss exercise? Let's talk about the differences of these two most compared training and learn about the benefits of each to our weight goals and overall physical health.
Read More
The 10 Secrets of Exercise Motivation-VPA Australia
The 10 Secrets of Exercise Motivation

October 30, 2020 4 min read

Motivations plays a big role in fitness success. Here are 10 tips to staying keen on exercise. Follow these simple steps to stick to your workout program.
Read More
Relative Energy Deficiency In Sport-VPA Australia
Relative Energy Deficiency In Sport

October 27, 2020 4 min read

Relative Energy Deficiency in Sport, “RED-S” or simply “RED-S” is a clinically defined syndrome referring to the impairment of physiological function caused by a deficit in a person’s energy intake relative to the energy required to maintain optimal health, homeostasis, growth, the activities of daily living, and sport. What are the warning signs and who is at risk?
Read More

Get A Free Sample