If you prefer high frequency training, you can organize different levels of intensity into different layers of frequency. The concept is simple, the less severe the training, the more often you can do it without overtraining. In contrast, the more intense the training, the less often you can do it. If you obliterate your muscles every time you train, you will only be able to train each muscle group once or twice per week, however, if you know how to layer your workouts into different frequencies according to the level of intensity, you can train your whole body five days per week.
An example of layering your intensity into different frequencies, would be to divide your workouts into four different categories of intensity. A sample of this type of training is presented in the example below:
Moderate Intensity Three times per week
Higher Intensity Training Two Times per week
A High Rep High Fatigue Set Once every two weeks
Heavy Single Rep Training Once every two Weeks
Each level of intensity that is listed above would require a different type of training in terms of sets, reps, and the amount of weight used. You can see this in the following examples of each of the four different types of workouts.
Moderate intensity Three times per week.
1 to 2 sets x 8 reps with 60% of your single rep max for each muscle group
3 sets x 4 reps with 70% of your single rep max for each muscle group
Higher Intensity Two times per week
3 sets x 5 reps with your 8 rep max for each muscle group
High rep High Fatigue Set Once every two weeks
1 set x to failure with 30% of your single rep max for each muscle group
One Heavy Single rep Once every two weeks
1 set x 1 rep with about 90% of your single rep max
Example of a Two Week Schedule That is Layered According to Intensities
The categories of workouts can be scheduled into a two-week time frame in which five full body workouts are performed each week as follows:
When doing each workout, Perform each exercise for the following sets, reps, and poundages:
WEEK 1
1 to 2 sets x 8 reps 60% of your single rep max for each muscle group
3 sets of x 4 reps 70% for each muscle group
Tuesday
3 sets x 5 reps with your 8 rep max for each muscle group
Wednesday
1 to 2 sets x 8 reps 60% for each muscle group
3 sets of x 4 reps 70% for each muscle group
Thursday
1 to 2 sets x 8 reps 60% for each muscle group
3 sets of x 4 reps 70% for each muscle group
Friday
3 sets x 5 reps with your 8 rep max for each muscle group
WEEK 2
Monday
1 to 2 sets x 8 reps 60% for each muscle group
3 sets of x 4 reps 70% for each muscle group
Tuesday
3 sets x 5 reps with your 8 rep max for each muscle group
1 set x max reps to failure with 30% of your max for each muscle group
Wednesday
1 to 2 sets x 8 reps 60% for each muscle group
3 sets of x 4 reps 70% for each muscle group
Thursday
1 to 2 sets x 8 reps 60% for each muscle group
3 sets of x 4 reps 70% for each muscle group
Friday
1 set x 1 rep with 90% of your max for each muscle group
3 sets x 5 reps with your 8 rep max for each muscle group
Repeat The Cycle
When you finish the two-week cycle, you simply keep repeating it. Of course, the idea is to gradually add weight to your lifts as you gain the strength to do so. When adding weight to your workouts, simply add weight when your lifts start to feel easier on a consistent basis. For example, your squatting poundages may consist of 60% with 190 pounds, 70% with 220 pounds, and an 8 rep max of about 80% with 250 pounds. When you gain strength, you will find that each of these poundages will move faster and easier on a consistent basis. The concept for progression is fairly simple; you add weight when the poundages consistently start to feel easier to lift.
There are a lot of ways to organize your workouts, and the use of layers of frequency according to the severity of the intensity is one method. Of course, you should not hesitate to modify the concept to fit your own needs, capacity, and preferences. For example, if you choose to train each muscle group just two or three times per week, you can still use layers of intensities, and you can adjust the percentages and number of sets and reps according to what your body responds to best.
When trying something new, always listen to your body and follow positive results. If a training method fails to produce results after you give it an honest try, throw it out, even if it seemed to be the greatest training method ever for someone else. If a method works, keep doing it as long as it keeps working, and switch to something else when it stops working. Anything that helps you gain five or more pounds of strength in a month is definitely working. In contrast, if you are consistently lifting at a weaker level, the training method you are using is not working.
My hope is that this information proves to be useful at some point in your strength training journey, whether it be now, or in the future. God bless you with the best of training.