Given a choice between high frequency training and low frequency training, I would normally choose high frequency training simply because it has proved to be more effective in my own experience. The only time I ever benefitted from low frequency training was one summer when I had no choice but to work out only once per week because I only had access to weight training equipment once per week. The only exercise that seemed to benefit from my once per week workouts was squats. I did the exact same once per week workout in terms of sets and reps for my upper body, but it proved fruitless and my strength declined throughout the summer. I learned that not all exercises are created equal when it comes to finding the best training frequency.
In the last article, I discussed how various muscle groups differ in regard to how they respond to different training frequencies. In general, the bigger the muscle group, the longer it takes to recover. Since bigger muscle groups tend to take longer to recover, they often benefit from a lower training frequency. Similarly, in this article I will discuss the concept that exercises that utilize several muscle groups at once; especially large muscle groups, tend to require the longest recovery time.
Common Exercises Used with a Low Training Frequency
The most common exercises that are used successfully in conjunction with a lower training frequency are the squat and deadlift. Squats utilize the entire upper leg (both quads and hamstrings), the glutes, the lower back, abs, and the entire length of the spinal erector muscles. Squats for substantial reps will also heavily engage the respiratory muscles. In other words, squats utilize a large combination of muscle groups on each rep and can be extremely draining. Not surprisingly, some of the strongest squatters in history only squatted once per week.
Individual Differences
Although many lifters have found tremendous success from squatting once per week (or even less), various squat every day programs have recently become popular. When people try to make a rule about how often everyone should do a certain exercise, others who are unhappy with their results will find that they have nothing to lose by trying something different, like squatting every day. A certain percentage of people who are willing to try it will find that they are suited for high frequency training, even when doing squats.
Deadlifts Tend to be the Most Taxing Exercise
The one exercise that most lifters are weary of doing on a high frequency basis is the deadlift. Similar to the squat, the deadlift stresses multiple muscle groups including, the legs, glutes, lower back, mid back, upper back, delts, stabilizer muscles of the midsection, and grip muscles of the hands and arms. This combination of stress seems to be extremely taxing for the nervous system. The result is that even lifters who prefer high frequency training are hesitant to utilize a high training frequency with deadlifts. Having said this, there are still a percentage of lifters who have found success with high frequency deadlifting, but it is probably the least common exercise to be used in conjunction with high frequency training.
Keep an Open Mind
It is not uncommon for successful powerlifters to train their upper body more frequently than their lower body. They may squat only once per week, but bench twice per week. Others squat twice per week while benching three times per week. The lesson of emphasis is that you should be careful about getting locked into one training frequency that you think must be used for all exercises. Be open to using different training frequencies for different muscle groups and different exercises.
Follow Results
In the end, you must experiment to find out what training frequency works best for each exercise and make your conclusions based on results. You may find that in your particular case, a single training frequency for each exercise works best. On the other hand, you may find that different training frequencies are needed for different exercises in order to obtain best results. Go with what works best because results always trump theory, logic, science, and advice from others. Best of training to you.