Something I hear a lot is that “naturals” should train with a higher frequency (2x a week vs. 1x a week) for size. For those of you who have reached your hypertrophy goals, how much does it matter?
Using this as an example of lower vs. higher frequency…
Chest/Biceps- Flat DB Press, Incline Press, DB Curl, Hammer Curl
Legs- Lying Leg Curl, Front Squat, RDL, Legpress
Shoulder/Triceps- OHP, CGBP, Lateral Raise, Incline Extension
Back- Barbell Row, Wide Grip Pulldown, V-Handle Pulldown, Rack Pull
A1- Flat DB Press, CGBP, Wide Grip Pulldown, Barbell Row, Lateral Raise
B2- DB Curl, Front Squat, RDL
A2- Incline Press, OHP, V-Handle Pulldown, Rack Pull, Incline Extension
B2- Hammer Curl, Lying Leg Curl, Legpress
Same exercises. Same volume. Same genetics. Same intensity. Would there even be a difference in 10 years provided they ate the same and reached the same strength levels? The biggest bodybuilders/physique-oriented guys in all the gyms I’ve been to all train everything once a week. But if there are clear benefits to training everything 2x a week, then I’m obviously interested.