What is the best training frequency for individual bodyparts?

Q: I’ve been training for two years and have made good progress. What is the best training frequency for individual bodyparts?

A: No one can say with certainty what will work best for everyone. I will say that the best training frequency for about 70 percent of athletes is once every five days. Just to be clear, a training frequency of once every five days doesn’t mean you train all bodyparts on one day, take four days off, and then repeat. Training three or four days a week enables you to train some bodyparts while others are recovering, such as in the following scenario:

 

Day 1: Chest and hamstrings

Day 2: Back and shoulders

Day 3: Quads, calves and abs

Day 4: Arms and forearms

Day 5: Off

 

Another option:

Day 1: Chest and back

Day 2: Quads and hams, calves and abs

Day 3: Off

Day 4: Shoulders, arms and forearms

Day 5: Off

 

Editor’s note: Charles Poliquin is recognized as one of the world’s most suc-cessful strength coaches, having coached Olympic med-alists in 12 different sports, including the U.S. women’s track-and-field team for the 2000 Olympics. He’s spent years researching European journals (he’s fluent in English, French and German) and speaking with other coaches and scientists in his quest to optimize training methods. For more on his books, seminars and methods, visit www.CharlesPoliquin.com. Also, see his ad on the opposite page.   IM