I wanted to discuss a few more points on frequency. I’ve done a lot of thinking and tinkering with that concept in the last 15 years.
I grew up in the 1950s and 1960s and we trained four or five times a week. Sometimes we did whole-body routines and sometimes split routines. Our workouts were usually 1 hour in duration. The trend in muscle magazines, however, pushed the more-is-better concept. Instinctively, I knew that wasn’t the answer.
But I didn’t know why until I met Arthur Jones in 1970. Jones had a way of jerking your mind and body into an understanding state. Whole-body training three times per week became my standard and I got into my best-ever shape.
As I reached the age of 40 to 50 years, things began to change. Three times per week was simply too much: that is three high-intensity times per week. I added not-to-failure training once a week and that helped.
About 2005, I realized that twice a week training was even better than three times per week.
Next, as I progressed in age into my 70s, I realized that my body could not take heavy HIT sessions like I could in my 40s and 50s. Now, I’ve gradually gone back to doing more split routines and more frequency. My goal is just trying to keep the muscle that I have and I can do that training more often than twice a week.
I continue to explore how to apply the negative phase of the exercise to my advantage with such techniques as 30-30-30, 30-10-30, and 10-10-10. I use those techniques with all my trainees and their ages range from 16 to 65.