Training Frequency Considerations
Not all muscle groups are created equal when it comes to how often they need to be trained. In general, the smaller the muscle group, the more often you can train it as smaller muscle groups tend to recovery faster than bigger muscle groups. There was a time when a fairly normal training strategy for bodybuilders was to train abs, calves, and forearms every workout, even if it meant training a muscle group every day. This was Arnold Schwarzenegger’s training strategy. Since Arnold was the best in the world, others tended followed his example. Not only did Arnold train abs, calves and forearms every day, there was a time when he recognized that his deltoids were underdeveloped and he trained them every day. These muscle groups have one thing in common, they are small in comparison to legs, chest, and back.
Don’t Assume
It may be that you are training each muscle group once or twice per week and one muscle group seems to respond marvelously to your workouts, while another muscle group isn’t responding. Don’t assume that because one muscle group is highly responsive to a low workout frequency that it must be the best training frequency for every body part. The opposite is also true; you may be using a high training frequency that seems to be working for some muscle groups, but not for others.
Variable Frequencies For Various Muscles
Fred Hatfield was one of the first powerlifters to squat over 1,000 pounds. In his writings about training, he emphasize that smaller muscle groups should be trained more often than big muscle groups In general, Fred recommends the following frequencies for the muscle groups listed:
Calves and forearms: Every day
Abs: Every other day
Upper back, shoulders, and upper arms: twice per week (example: Monday and Thursday)
Chest: Every five days (example: Monday, Friday, Tuesday, Saturday, Wednesday etc.)
Thighs and lower back: Every six days. (example: Tuesday, Sunday, Friday, Wednesday etc.)
You can read more about Fred Hatfield’s training at the following link The Variable Recovery Training System.
Keep Doing What Works: Change What Isn’t Working
If you use the same training frequency for every muscle group and it works for every muscle group, there is no need to use different training frequencies for different muscle groups. However, if your training frequency seems to be working for one muscle group, but not another, you have nothing to lose by trying a different training frequency for the muscle group(s) that don’t seem to be responding.
You will hear stories about people who try high frequency training and they suddenly start to make more progress. Conversely, you will also hear stories about people who cut back on their training frequency and suddenly start to make more progress. You can increase or decrease your training frequency for nonresponsive muscle groups to see how the muscle group responds. If you try a different training frequency works, use it as long as it works. If the new training frequency stops working, you can change again. The bottom line is don’t make assumptions about training frequency; use whatever training frequency is needed for a given muscle group to make improvements, and base your training on results instead of a predetermined schedule. Best of training to you.