T Nation

Training frequency for relative strength

I’m only interested in training for relative strength and I don’t want any hypertrophy.

I know that I should keep my reps low (1-5) and rest intervals high (>3min), but I’m wondering about training frequency. Is it better to train more frequently with less volume per session, or less frequently with more volume?

Which of the following schedules would be better:

Schedule 1 - high frequency/low volume:

Day 1 (All exercises 5x5 w/ 3 min. rest)

Day 2

Day 3 (All exercises 5x5 w/ 3 min. rest)
Front Squat
Military Press
Bent-Over Row

Day 4

Day 5
Begin days 1-4 again.


Schedule 2 - Low Frequency/High Volume

Day 1
Bench Press 5x5
Bent-Over Row 5x5
Incline Dumbell Press 5x5
One-Arm Dumbell Row 5x5

Day 2
Deadlift 5x5
Front Squat 5x5
Dumbell Step-Up 5x5

Day 3

Day 4
Dips 5x5
Chins 5x5
Military Press 5x5
Wide-Grip Pull-ups 5x5

Day 5

Day 6
Begin Days 1-5 again.

I’ve left out ab work, but it would be included in both schedules. I would also vary the set/rep schemes every few weeks.

I want to get freaky strong, pound-for-pound. Any advice?


DonM looks good too me… Although, check out christian’s Train block article… for more info on perodization…

By the way are you a beginner lifter, intermetide or advance?

I highly recommend giving Pavel T’s Power to the People routine a go; you’re not going to grow from that program (at all), but you sure will get stronger.

With the program you oultined, I can’t help but think that some hypertrophy will occur.