Training frequency

Due to work, limited time, bad weather etc. The past 2 months or a little less I've only been able to 4 times a week, with just a little cardio at times, just hiking bc I love to be outside.

But I look a hell of alot better than before. Not much change in my diet or exercises, just lifting less. I can see easily that I'm putting on lean mass. I'm not sure if it has anything to do with it, but I feel really good too lately.

Am I just getting a little older or should I have backed it down to this the whole time? I used to like to lift extremely hard 6 days a week, when I train I still go hard and do alot of volume but I've just been spacing out training sessions longer and it seems to be helping.

What do yall think?

i only lift 4 days a week, I've been lifting for 4 days a week for awhile so i cant comment on the 6 days a week thing....but i know a lot of people preach that not lifting as often is actually better for muscle growth, if your constantly beating yourself down, your not going to give yourself enough time to recover fully

Im the same way man. When I miss a workout here and there and end up working out 4 times a week I get stronger and fuller. But I generally hit 6 times a week because I lose my mind if I don't lift.

When limited on time to train, I just try extra hard to increase the intensity as high as possible. Time X Intensity = Results.
If time is decreased, increase intensity for same or similar result.
Am always looking for ways to increase intensity when I am short on time

Fuck it 6 days a week for me. Anything less at my age the bones hurt. Of course you are stronger and puffier at 4 days a week. But it is about looks to me and I don't care if everyone thinks I am weak just as long as I look good.

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Originally Posted by Rake

Fuck it 6 days a week for me. Anything less at my age the bones hurt. Of course you are stronger and puffier at 4 days a week. But it is about looks to me and I don't care if everyone thinks I am weak just as long as I look good.

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I agree. I feel way better when I am hitting it every day and I dont feel fat or puffy at all when I do. When I train less frequent, I swell like a dough boy lol

Giving your body more time to rest and recover will definitely help you get stronger. Also sounds like your diet may not have been on the level with your training to put on size. You mentioned you do a lot of volume, so you may have been training too much and too often vs. the fuel you were taking in. Now that you've backed off on training and cardio a bit, but keeping your food intake the same, you're seeing some size and strength gains.

I train 4 days on, 1 day off then repeat. That works perfect for me. If I start training more intense and more often without adjusting my diet, I'll start trimming down.

I'm thinking i may train 4 days a week a little longer then 5 then 6 days and back to 4 see how that works. I'm like you guys its hard me not to want to lift everday, I'm getting where my joints hurt more than they used to, I want to see what works the best way for when i get to the point i cant go heavy as i can now.

I try to hit every muscle group once a week or more

I think like anything, cycling your frequency yields results/gains.
I remember when I was younger I would grossly overtrain. Everybody part 2x per week with big volume. I would make progress but when I "slacked" for a week or two the jump in strength when I came back was just stupid.


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Funny this thread came up. I was just thinking about writing a program that cycles the frequency. Start with body parts being done 1x per week, then 2x per week, then 3X per week, then off week for growth and reset.
Maybe divide body in half and only do it for one half at a time. The other half normal routine then alternate.

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I hate taking time off from the gym !!! For me it leads to laziness and it drives me nuts not being able to train !!!
Shit man , I'll hit the gym 7 days a week if I could !!! But usually 6 days does it for me . I may take 1-2 days off here or there , but I love to train . And idk about the getting stronger part by taking time off , I mean yes ur body does need to rest for recovery and repair , but personally I'm getting stronger every week . Not by astronomical amounts but steady gains !!!
The intensity at the gym for me is always insane , I just get so fuckin angry and want to break shit , fuckin punch walls , smack stupid people that I see lifting , I have a problem ;) !!