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  #1  
Unread 04-30-2017, 06:12 AM
w1cked w1cked is offline
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Default Weighing in on frequency/intensity/volume

For a while now, I have been hitting a muscle group a minimum of 2x a week, and as infrequently as once every 4-5 days. Now, there are these two guys with whom Lyle has done podcasts with, and they seem to have good info, client results, etc. Mike Matthews of body for life, and Greg O Gallagher of Kinobody have a lot of setups where every muscle is hit once a week.


Mike advocates hitting about 50-70 reps for back, once every 5 to 7 days, with pretty blinding intensity (80-85% weights).

https://www.muscleforlife.com/best-back-exercises/

Greg's Warrior Shred Routine has a setup where a muscle group is being hit once a week in an ABC format (not posting exact routine out of respect, but its like back/delt, chest,tri, leg/calf)

This seems to be lower frequency and volume than Lyle's recommended info (hit muscle every 3-5 days), with a volume that works out to be about 4x6-8+3x10-12=54 to 82 reps twice a week, or 1.5x a week with an ABA BAB setup), and also Eric Helm's book recommendations (40-70 2-3x/wk, which chest volume being like 100ish reps all the way up to 150ish for back).

Is it that their setups are sufficient, and the latter higher volume higher frequency ones are optimal?
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  #2  
Unread 04-30-2017, 07:55 AM
LightCrow LightCrow is offline
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Brad's volume study showed you can grow from anything it just gets more optimal in the 10+ sets per week range.

FWIW the Kinobody routine you mentioned is for cutting. 1x per week is a perfectly fine frequency for a cut.
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  #3  
Unread 05-01-2017, 05:12 PM
w1cked w1cked is offline
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Thanks, makes sense.
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