Less is Not Less
Go to the gym much less frequently and still gain strength just as quickly
This article thoroughly summarizes scientific research on the question of strength training frequency, and it is a rare example of consensus in exercise science. There is no controversy here: 20+ years of evidence is overwhelmingly clear that most people train more often than they need to.Read the rest of the article here.
It is interesting in the light of what Doug McGuff wrote last week: The Adaptive Time-Course
This experience has got me thinking that we really have everything about the HIT approach well worked out, except our understanding of the time course of the adaptive process. Ed Garbe discussed his observations that clients always perform better when they come back from vacation and have been off for 14 days. His guess was that for hard-training clients every 9-10 days might be optimal. John Little’s BodPod data shows a range of 10-12 days as an average. In many ways I think that anabolic steroid use may increase the rate of DNA transcription and turnover to compress this time course to accommodate the higher training frequencies of the athletes that are prone to use performance-enhancing agents. It may be that a relatively small portion of their effect is related to supranormal adaptations. Stated differently, perhaps this kind of response could be experienced by natural trainees if we were just patient enough to wait.