Volume vs Frequency

[Chrisbuff]

Lads.... im just wondering what your thoughts are on volume vs Frequency for both natty and enhanced trainers...

Guess im asking for my own benefit mainly... currently natty and training Layne Nortons PHAT program ... just looking for something to be more consistent with..... what do you guys think is most optimal..

PS I kind of miss drop sets and supersets [emoji3]

[Paradox]

From my understanding both are important bit volume is what's required to keep making strength gains while frequency is more for the muscle physical development, size etc. That said no real science behind this just experience and trends ive seen with elite athletes. Also this is just for natty. Relatively new to the enhanced game

[Chrisbuff]

Yeah... ive never been on PED and im a couple months away from first cycle... I'm constantly over thinking things however I just want to get the most out of the cycle...

[JB ROBO]

Look no matter what you take no matter what your goal it takes a cobination of both. Is all about balance.

There is no golden ticket, no perfect combination unfortunatly.

Change your training up every 6 weeks or so.

[Paradox]

Gotta agree with JB, especially when it comes to changing up every 6 weeks. Really make a point of it being different and changed. So many times we stick with a routine we like so we keep it for the whole year. Each 6 week or so training cycle shoukd be bringing you to a new level

[monster-ish]

I personally find that training heavy while training whole body 2-3 times a week works best for both strength and size for me

[JB ROBO]

Here is something I had written to someone a while back in case it helps. Just basic info but might break things down a bit....

When selecting a training routine with bodybuilding in mind, it is important to fully understand the principle of how skeletal muscle is built. Muscle and strength is built by the recruitment of motor neuron activity. Your body’s motor neurons are what tell the skeletal muscles in the human body to contract. During these contractions, you are breaking down muscle fibers in the specific muscle groups being trained. The human body then repairs these damaged fibers in the recovery phase after a workout through a cellular process of fusing together damaged muscle fibers, to create new muscle protein strands. This process causes the muscle fibers to increase in size and number reflecting new muscle growth. Muscle growth occurs when the rate of protein synthesis is greater than the rate of protein breakdown. One side note as a key take away here, is that this muscle building process is happening not during but after the actual act of lifting weights.

To maximize the process of muscle fiber breakdown and recovery, bodybuilding often focuses on training specific muscle groups, rather than full body workouts. These muscle groups often have a direct relation to each other as well. For example, back and bi’s, chest and tri’s ect.. .Now this is not the only way to get the job done, but rather an example of a very successful program. Typically, sets range anywhere from 4-6 sets per exercise and anywhere from 8-20 reps depending on the individual's program. Bodybuilding focuses on three principles in any training routine; mechanical tension, metabolic stress and muscular damage. This is why you see training programs typically at a high rep range with several sets, as opposed to few sets with only one, or very few reps. It takes a fine balance. That being said, there are several benefits to modifying the common standard, that bodybuilders often neglect.

[Chrisbuff]

You guys are just too good .. thanks for your awesome replies!

[GrimR]

More frequency means more volume, depending on how you look at it. I used to do brosplits but I like doing primarily compound 3 days a week, all the big lifts. If I got anything left after that I do some isolation stuff.

Simple gear (test) I would presume just means you can hit it harder and make more gains, I guess you recoup quicker too?

[eforce]

Yeah... ive never been on PED and im a couple months away from first cycle... I'm constantly over thinking things however I just want to get the most out of the cycle...

you will get the most out of your cycle through your diet. again diet.

[Chrisbuff]

My diet is of no concern to me.. i eat very well..

[gtecthefuture]

Look no matter what you take no matter what your goal it takes a cobination of both. Is all about balance.

There is no golden ticket, no perfect combination unfortunatly.

Change your training up every 6 weeks or so.

Agreed.

[Live2Train]

I guarantee if you're eating enough and doing CT Fletcher/Mike Rashid's style of over training that you'll grow your ass off. Being on gear will obviously multiply those gains, but you can do it without gear as well. I don't think many guys train with the intensity it takes to grow. I see so many people who have been in the gym for years, but still look the same as they did the day I met them. That low intensity shit gets you nowhere, it just helps maintain is all. You have to go to failure every set. Train with negatives, pause reps, drop sets, super sets, etc. Make your shit grow, don't give it a choice.