Training frequency

Whats all this secondary, supplement, competition designation mean?

Primary lift is the focus of that specific training cycle. Since I powerlift, it can be competition squat, bench, or deadlift or it can be something else but very similar to the competition lifts. If I compete raw no wraps then my primary lift can be a raw squat no wraps or if I want something different it can be squats with wraps. My competition bench is paused so a primary bench can be a paused bench or maybe something like a touch and go bench. For a bodybuilder or anyone else a primary lift can be any lift they want to get stronger on or a lift to focus on a weak area.

Secondary lift is any lift that's not your primary lift for that cycle.

Competition lift means the lifts I'll do in a powerlifting meet, exactly how I'll do them in a powerlifting meet. If I squat without wraps but with a belt and wrist wraps then my competition squat is a squat without wraps but with a belt and wrist wraps. If I do conventional deads then by competition deadlifts will be conventional deads and not sumo for example. You may not have access to the same bars they have at meets so if you use a standard Olympic bar in the gym but compete with a DL bar then keep the Olympic bar bc that's all you have.

Assistance lifts are anything to help drive your main or primary lifts. They typically are worked with the same/similar intensities and reps but maybe we change the ROM. A deficit dead, rack pull, board press, floor press, box squat, etc can all be assistance lifts.

Supplement lifts are further away in similarity from your primary lifts. Intensities are usually lower, reps are higher, volume can be added to them, they can be lifts to work the same muscles as the primary lift but in a different plain of motion. Examples could be front squats, incline bench, dips, snatch grip deadlifts, etc.

A particular lift can be used for more than one slot it just depends on how you want to setup your training, what your goals are in general, and what your focus is for the cycle.
 
Thank you trukker. Have you used it?? Is it worth seeing how I react to that training?
Yeah, i ran WC's high frequency program which was everybody part high frequency all the time and im using Meadows high frequency program now

They are LIGHT YEARS ahead of 99% of BB programming. And ive tried alot of em
 
Doc are those for power lifting? For example the deadlift supplement? I admit I don't know those terms.

The way I wrote it out it is powerlifting specific. It's easily changed to be overall strength specific, power production specific, mass gaining specific, etc. each training day is filled with certain slots, those slots are filled with main lifts and lifts of secondary importance. The slots and the lifts you choose will depend on your goals. Read my post to Trukker for more explanation on what the terms mean but don't get too hung up on them. They're specifically for me competing in powerlifting. A template designed for your for gaining mass is just a few simple substitutions away.
 
Primary lift is the focus of that specific training cycle. Since I powerlift, it can be competition squat, bench, or deadlift or it can be something else but very similar to the competition lifts. If I compete raw no wraps then my primary lift can be a raw squat no wraps or if I want something different it can be squats with wraps. My competition bench is paused so a primary bench can be a paused bench or maybe something like a touch and go bench. For a bodybuilder or anyone else a primary lift can be any lift they want to get stronger on or a lift to focus on a weak area.

Secondary lift is any lift that's not your primary lift for that cycle.

Competition lift means the lifts I'll do in a powerlifting meet, exactly how I'll do them in a powerlifting meet. If I squat without wraps but with a belt and wrist wraps then my competition squat is a squat without wraps but with a belt and wrist wraps. If I do conventional deads then by competition deadlifts will be conventional deads and not sumo for example. You may not have access to the same bars they have at meets so if you use a standard Olympic bar in the gym but compete with a DL bar then keep the Olympic bar bc that's all you have.

Assistance lifts are anything to help drive your main or primary lifts. They typically are worked with the same/similar intensities and reps but maybe we change the ROM. A deficit dead, rack pull, board press, floor press, box squat, etc can all be assistance lifts.

Supplement lifts are further away in similarity from your primary lifts. Intensities are usually lower, reps are higher, volume can be added to them, they can be lifts to work the same muscles as the primary lift but in a different plain of motion. Examples could be front squats, incline bench, dips, snatch grip deadlifts, etc.

A particular lift can be used for more than one slot it just depends on how you want to setup your training, what your goals are in general, and what your focus is for the cycle.
Thank you for explaining that. Could that routine be incorporated by a non competitor. Meaning I don't powerlift Doc but could I use these principles applying it to weight lifting?
 
Thank you for explaining that. Could that routine be incorporated by a non competitor. Meaning I don't powerlift Doc but could I use these principles applying it to weight lifting?

im assuming you mean weight training in general and not Olympic lifting, but yes, you can apply these principles for weight training. You simply tweak lifting variables and selection to suit your needs.
 
Depends on where you are at physique wise. If you are good with your size and details back off to one day a week. But any other situation D.C. Training, fortitude training or meadows or even weighted Chins program on here or one of wendlers templates.

You can't have volume and frequency. There has to be. Medium ground. My opinion is you don't need 25 sets of hitting a muscle from every angle, all that is doing is cutting into recover, which is the last thing we want. We want to tear the muscle down enough to make it grow but not cut into recovery.

It's pretty simple, to grow you need two things, lots of food and protein(preferably around 2x-2.25x bw) and you need to get progressively stronger I.e get strong as fuck in your chosen rep range. You do this by keeping a log book, staying consistant and pushing the intensity on the little volume you are doing to the point you feel like you might pass out or die. In talking taking a weight you did 10 times last week and doing breathing squats with it for 20 reps and then upping weight next time. Then Rest and recover. Extreme stretching, massages, hot/cold baths help with this along with slow cardio like air dyne work or walking.
 
Depends on where you are at physique wise. If you are good with your size and details back off to one day a week. But any other situation D.C. Training, fortitude training or meadows or even weighted Chins program on here or one of wendlers templates.

You can't have volume and frequency. There has to be. Medium ground. My opinion is you don't need 25 sets of hitting a muscle from every angle, all that is doing is cutting into recover, which is the last thing we want. We want to tear the muscle down enough to make it grow but not cut into recovery.

It's pretty simple, to grow you need two things, lots of food and protein(preferably around 2x-2.25x bw) and you need to get progressively stronger I.e get strong as fuck in your chosen rep range. You do this by keeping a log book, staying consistant and pushing the intensity on the little volume you are doing to the point you feel like you might pass out or die. In talking taking a weight you did 10 times last week and doing breathing squats with it for 20 reps and then upping weight next time. Then Rest and recover. Extreme stretching, massages, hot/cold baths help with this along with slow cardio like air dyne work or walking.
I'm OK with my size. Looking to drop some weight and tighten everything up.
 
I made a long post for no reason lol. Short answer 7 days a week 1 to 2 hours a day. Everything gets hit twice except chest I hit chest 3 times a week. I recover very well
 
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A lot of that is dependent on what you understand with "frequency". Powerlifters understand frequency of a certain movement performed in a period of time, bodybuilders understand body part hit in a period of time. I personally like to deadlift 4 days apart but hit back nearly EOD. For example:
Monday Chest/Back (deadlift)
Tuesday Legs/Shoulders
Wednesday Chest/Back (no dl)
Thursday Legs/Shoulders
Friday Rest or Chest/Back (deadlift)
Saturday Chest/Back (deadlift) or Shoulders/Legs
And on and on...
I have found recovery when performing heavy on the CNS lifts a lot faster when I reduce frequency on those but keep up frequency on bodyparts using other lifts (aimed at bodybuilding). Now for powerlifting my routine would be inferior cause you need far more CNS recovery in this case than you need muscle recovery from usual hypertrophy work outs. Also as you can see I base my routine reactively on my fatigue then either do 4 on 1 off or 6 on 1 off... If a session directly before my rest day I feel I can push further than I have planned I do, similar to 5/3/1 in regards to final set being to failure or adding a heavier set if my final set felt suboptimal...
 
With work I end up hitting the gym 4-7 days a week usually closer to 7 but I work minimum 12 hour days so when I come home for a week or 2 after working a month or 2 straight I hit the gym twice a day lol and I feel like I could do more some days. Mind you that's on cycle.
 
Btw OP a lot of people are going to say the more the better and that's not true. As a few have pointed out, volume and frequency should have an inverse relationship if you wanna recover properly.
 
Btw OP a lot of people are going to say the more the better and that's not true. As a few have pointed out, volume and frequency should have an inverse relationship if you wanna recover properly.

But this depends on the person you need to experiment because sometimes you think you are "overtraining" and not seeing results but then you realize your body can handle more and you start seeing results.
 
But this depends on the person you need to experiment because sometimes you think you are "overtraining" and not seeing results but then you realize your body can handle more and you start seeing results.
No it doesn't. If volume is high, frequency can not at least for any period of substantial time and not if intensity is high. You don't recover or grow in the gym in the first place nor do you need much volume to stimulate growth.

Im sorry but it doesn't matter what you are on, unless you are a genetic freak or a true beginner, your cns can not recover from high frequency training of volume is high. Sure it can work for a few weeks but that's it. This has been proven hundreds of times and is basic programming. Go read supertraining or any of the Russian manuals/text.
 
Btw I am not against high frequency training, in fact quite the opposite. Just volume must be low and intensity must be completely balls to walls and even then deload periods must be used.
 
Push - Pull - Lower power days the 2 hypertrophy days. My work schedule is ridiculous so days of the week are never set in stone.
 
Quite consistently, I have been doing squats twice per week, bench twice per week and DLs twice per week natural. And then I add another day on gear - 3 times squat, 3 times DL and 3 times bench.

Am not sure if it is the age or the strength, but on gear now, I need to ramp down my DL sessions, and I have added a "loose" day - accident prevention, accessories etc. So at the moment, it should be 2 * squat, 1* DL, 2 * bench, 2 * accessories, and I probably ain't far away from that if it wasn't for my Smolov, which requires 4 squat sessions weekly atm.
 
No it doesn't. If volume is high, frequency can not at least for any period of substantial time and not if intensity is high. You don't recover or grow in the gym in the first place nor do you need much volume to stimulate growth.

Im sorry but it doesn't matter what you are on, unless you are a genetic freak or a true beginner, your cns can not recover from high frequency training of volume is high. Sure it can work for a few weeks but that's it. This has been proven hundreds of times and is basic programming. Go read supertraining or any of the Russian manuals/text.

not true my friend lots of people grow in different ways not every one is the same. I think I mentioned this before but Ronnie Colman used to do high volume with lots of weight twice a day. I know most of us are not Ronnie but it's still valid I am in this category as well I have tried everything thing else and the best thing for my growth is high volume lots of weight.
 
not true my friend lots of people grow in different ways not every one is the same. I think I mentioned this before but Ronnie Colman used to do high volume with lots of weight twice a day. I know most of us are not Ronnie but it's still valid I am in this category as well I have tried everything thing else and the best thing for my growth is high volume lots of weight.
You can't really have high volume and maximal weights. You could do a lot of low rep sets with high weights and rest to increase weights/volume I guess. You would need a deload pretty often though.
 
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