I’ve been thinking about training frequency and programming and wondering if there is anything optimal about three or four training sessions per week over daily training.
For instance, is there a difference if you took the 7 Week GPP/Hypertrophy 3-day program and spread it out over six days? That is, keep the same volume, same sets/reps, same exercise selection, but six shorter sessions instead of three longer sessions?
What I can come up with:
The amount of work performed in a week would be the same
The average session RPE would probably be less on a 6-day program (6 x 45-min sessions vs. 3 x 90 min sessions)
There is less rest or recovery time between sessions on a 6-day program (~24 hours vs. ~48 hours)
Probably a lot of behavioral differences (e.g. getting to the gym six times vs. three times) Have you guys tested this and seen any differences?
There appears to be a reduced performance with daily training compared to programs that have built in rest days, given the exact same work load, though admittedly this hasn’t been replicated in competitive lifters.
There also appears to be a threshold of stress for hypertrophy and strength related adaptations, which may be compromised by reduced daily loading.
Current evidence of frequency suggests no difference in strength when comparing 3-4 x/wk to daily frequency, though there are some differences between upper body and lower body.
Maybe, maybe not. Depends on loading and attitudes towards daily training (probably)
Jordan, I am about to switch over to 4 day Hyp template from the 3 day one. I have been doing my 2xGPP on my days off. That would mean if I kept things the same, I’d be working out Mon-Sat. Is that alright? Or would it be better to do the GPP on the days I lift? Or it won’t make that much of a difference?