However, for people whose training is a real priority, it is possible to increase the frequency of training with a small increase in total work time per week and could even continue adapting the rest of the variables of the person without sacrificing any of them in their entirety.
We know that, above the intensity, the total weekly volume seems to be the greatest driver of the hypertrophy, and generally the increases in the frequency would allow increases in that weekly volume.
To achieve specific goals, you have to control as many variables as possible and keep the head certainly cold. This point is important because it allows you to differentiate between what you want and what you should do, always looking for the optimal relationship between both.
If you like to do all the possible series for a muscle group or certain movement in one or two workouts a week and end each one with the feeling of not being able to do more, then the high frequencies (frequency III or more) are probably a very bad idea for you. On the contrary, if you are able to accept that not necessarily every training has to be carried out to the maximum and if you look for the optimal dose (look for the minimum possible stimulus that allows the greatest result for your objectives), then it does adopt a training approach more relaxed (raising with a good technique) and works with higher frequencies.
For example, doing 20 sets of squats in a single session will leave you very touched at the muscular, articulate and mental levels; 5-6 sets of squats, four times a week is somewhat less challenging but more feasible and smart.
One would think that an increase in frequency would not allow enough rest for each muscle group and/or anatomical region and that it could increase the risk of injury. Obviously, and in relation to the above, if you train legs four times a week and the volume is too high for you, it is easier to enter a loop of future overtraining.
In effect, monitoring recovery probably becomes more important with higher training frequencies. As a practical recommendation, be cold, analytical and pragmatic. You should leave the training session with the desire to continue training as if you had done 70% of what you could have done, but knowing that in the medium and long term it will be more productive than leaving your life in each training.
Practical recommendations for training frequency
1) If you are currently progressing in a low-frequency training program (try not to be the frequency I for all muscle groups, although it could be for one, depending on the circumstances, experiences and goals of each person), do not change anything. However, when you ponds, consider increasing your training frequency.
2) Many lifters, anecdotally, find that they can tolerate higher frequencies for some exercises or muscle groups, but not for others. The higher training frequencies are worthwhile, but keep in mind that the answers are personal and may not reflect the average response.
3) If you decide to increase the training frequency, start by distributing the current training volume between more days per week.
Example: 15 series press bench a week:
• 15 series in 1 session,
• 7 series in 1 session + 8 series in another session,
• 5 series in 3 different sessions,
• 4 series in 3 different sessions + 3 series in 1 session.
Do not increase the volume until you see how you respond and how you recover between sessions. Probably, to have an indication of results, they should be between 3 and 5 weeks.
4) If you train exclusively for hypertrophy with a high frequency, consider alternating between more and less demanding exercises for each muscle group. For example, if you do squats on Monday to emphasize quadriceps or knee dominants, do something lighter like a press or a Bulgarian squat on Tuesday or Wednesday.
5) Use main sessions and reminders throughout the week for different patterns of movements (dominant knee, hip, thrusts, tractions …) and interspersed between them. Remember that the total weekly volume is more important than the extreme and acute fatigue of a single session.
6) First, higher frequencies should be implemented to highlight the weak points, or when the weekly volume for a muscle group is low. Secondarily, to improve in a specific movement.
7) Depending on the time available in each day, assess the possibility of doing double session some / some days of the week. Perhaps you can have two 45-minute moments of the day that would be more productive in the medium and long term than going more in a single session of 60 minutes a day and using the rest of the free time for other tasks. Remember again, to get results you have to keep your mind cool enough to know what you should do (and not just what you want to do at a certain time).