Do you manipulate your training frequency throughout the year? Some lifters are creatures of habit and get stuck in their own head.
There are pros and cons to every training frequency. Whether you prefer lifting 3 days per week while following a full body workout routine… or 5 days per week following a body part split routine, it would be wise to vary your training frequency every few months…
NOTE: duplicate dinner and dessert clips… sorry about that 😉
Through experience I have found that my body responds best to training each muscle group twice per week… with one workout focused on strength and the other on hypertrophy.
This structure allows me to experience excellent strength gains in addition to increases in muscle size… and it keeps my joints healthy in the process.
Yet, if I want to maximize my gains… it’s crucial that I vary the frequency… challenging my body by either a) training each body part more often with less volume per workout… or b) training each muscle less frequently while increasing the volume per workout.
This is the type of strategic design that you can find in my latest 6 month training system called AMP – Aesthetic Muscle Plan.
Here’s what the structure looks like…
During Phase 1, 2, and 3 of the Aesthetic Muscle Plan you will train five days per week. Every week you will train each muscle group twice.
Every week begins with an upper/lower split focused on strength. The week finishes off with a body part split focusing on hypertrophy. Here’s what it looks like;
Day 1: Upper Body – Strength focused
Day 2: Lower Body – Strength focused
Day 3: Off
Day 4: Chest, Shoulder, and Triceps – Hypertrophy focused
Day 5: Back and Biceps – Hypertrophy focused
Day 6: Lower Body – Hypertrophy focused
During Phase 4 of the Aesthetic Muscle Plan you will train three days per week. Every week you will train the major muscle groups (chest, back, legs, and shoulders) three times and direct arm training twice by performing full body workouts. Here’s what it looks like;
Day 1: Full Body (major muscle groups) – Strength focused
Day 2: Off
Day 3: Full Body – Hypertrophy focused
Day 4: Off
Day 5: Full Body – Hypertrophy focused
During Phase 5 and 6 of the Aesthetic Muscle Plan you will train five days per week. Every week you will train each body part once by performing a body part split routine. Here’s what the split looks like;
Day 1: Chest
Day 2: Back
Day 3: Legs
Day 4: Shoulders
Day 5: Biceps and Triceps
In addition to AMPlifying your muscle gains… your enthusiasm to train hard will be AMPlified as well.
Get outside of your comfort zone and challenge your muscles with various training frequencies. You’ll be surprised at how your body responds.
Here’s my meal breakdown for the day…
Breakfast: approximately 450 calories
Second meal: approximately 400 calories
Dinner: approximately 650 calories
Treat: approximately 250 calories
Total calories: approximately 1750 calories
Here’s my activities for the day…
30 minute walk with Chief
My Current Stats:
5′ 7″
160 lbs
38 years old
Let’s kick some butt this week!
Sculpt a Masterpiece,
Scott Tousignant
About The Author
Scott Tousignant, BHK is a Physique Coach and Elite Natural Bodybuilder with the UFE.
Scott specializes in helping regular men and women sculpt their body into a chiseled work of art. Viewing training as an art form and your body as a sculpture is a simple shift in mindset that brings out the beauty in your ongoing body transformation.
The art of molding and chiseling an aesthetically pleasing physique with ideal proportions, spectacular symmetry, and magnificent detail is one of life’s most rewarding and fulfilling experiences. It’s an opportunity for self growth and self discovery that will impact every area of your life.
Learn more about Scott’s physique-focused training programs:
Build ROCK solid muscle with chiseled details by following Scott’s 6 month periodized muscle building system called AMP – Aesthetic Muscle Plan
Get a taste of Scott’s hardcore physique training programs with Physique Phreak
When Scott needs to urgently strip away stubborn sacks of fat for a photo shoot or bodybuilding contest, he turns to his time-tested proven system… Elite Physique system.
Check out Scott’s original physique training ‘work of art’… the Metabolic Masterpiece Body Sculpting Collection