Considerations When Determining Your Optimal Frequency

In the strength training and powerlifting space, there is a big wave of high frequency training. While this approach is beneficial, we need to add more context to determine what is deemed too much or too little in order to make sustainable progress in both the short and long term.

In the context of this blog post, I want to discuss considerations for frequency with respect to the “big 3” (Squat, Bench, Deadlift). Let’s first look at the neural and muscular demands of the 3 lifts. In the “scientific principles of strength training” by Juggernaut Training, they discuss this concept of SRA (stimulus, recovery, adaptation) curve (Figure 1). The easiest way to explain SRA curves is simply how long does it take to recover from a bout of exercise. The higher the SRA curve means the more time that is needed prior to reintroducing more stimulus in order to induce positive adaptations. The lower the SRA curve, the less time is required for recovery meaning the more frequent the stimulus can be applied in order to achieve a positive adaptation.

Figure 1 SRA Curve (stimulus, recovery, adaptation) is a simple model to explain different neural and muscular demands and how recovery is different based on the specific movement (i.e compound, isolation exercises)

SRA Curve Ranking

Squat (Moderate SRA Curve)

• Typical frequency (1-3x per week)

• Factors that influence frequency

  • Training Age

    • Novice (higher frequency)

    • Elite lifters (typically require reduced frequency)

  • Weight Class (Bigger lifters will need reduced frequency)

  • Range of motion

    • Height of the lifter will impact the amount of frequency and volume a lifter may handle

  • Biomechanics/leverages

    • Short torso, long femur lifters will be more folded over

    • This may cause a lifter to reduce frequency and volume in order to mitigate tonnage on the low back

Bench (Lowest SRA Curve)

• Typical frequency (2-5x per week)

• Factors that influence frequency

  • Range of motion (Grip Width and Arch)

    • Lifter’s with big arches and reduced range of motion will need more volume and frequency as they can recover faster due to reduced range of motion (ROM)

  • Weight Class

    • Bigger lifters moving greater absolute load may benefit from reduced frequency vs smaller lifters

Deadlift (Highest SRA Curve)

• Typical frequency (1-2x per week)

• Factors that influence frequency

  • Deadlift stance

    • Sumo pullers will likely benefit from increased frequency and volume vs conventional deadlifters

  • Biomechanics/Leverages

    • Individuals with shorter arms will have a greater range of motion meaning more work being done per rep

    • Shorter arms will also typically cause more forward torso lean placing greater amounts of load on the back

Programming considerations for frequency

1) Start with the least amount of frequency to make sustainable progress (typically start with a moderate frequency)

• Squat 2x per week

• Bench 2x per week

• Deadlift 1x Per week

With this approach we can include a fair bit of accessories outside the main lifts to make up for the rest of the volume. If you can make progress with this frequency, there is a good rule of thumb “if it ain’t broke don’t fix it'“. Alternatively, what if this frequency isn’t yielding the progress you are excepting? Look at variables outside the gym (nutrition, stress, sleep) prior to making changes in the program. If your variables outside the gym are controlled then increasing frequency could be a viable option!

How should you approach changing frequency?

1) Start by keeping volume the same but spread it out over 3 sessions vs 2 sessions

• Example: Squat 2x per week

  • Day 1 3x8

  • Day 2 1x3 backoff 4x5

    • (47 total reps)

• Squat 3x per week

  • Day 1 3x7

  • Day 2 3x3

  • Day 3 1x3, 3x5

    • (48 total reps)

2) Slowly add additional volume (no more than 10% per week)

• If you decide to ramp up volume too fast, you will likely increase the risk for injury

3) Ensure the program includes proper fatigue management in order to maximize each session and allow for adequate recovery despite increases in frequency

• Day 1 Volume (lower intensity)

• Day 2 Recovery day (lower volume/intensity)

• Day 3 Strength focused session

By allowing the middle day to be easier, we then allow for increased volume with the higher frequency. Keep in consideration how important it is to avoid large amounts of acute fatigue that may impair/bleed into a heavier strength based session.

To conclude this blog, determining the best frequency for you requires in depth context with respect to biomechanics, training age/history, life stressors, body size etc. The biggest key is that more doesn’t always mean better, if you can get away with doing less while making progress do it. This is important, because the further you get into your lifting career, the more tools in your arsenal you will need to use!

SOMETIMES LESS IS MORE

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