The concept of training frequency and routine type in regard to protein synthesis is fascinating stuff, to be sure. Setting up an ideal situation for this to occur depends on several factors. It also has stirred up some debate relating to workout frequency and the use of full-body vs. split routines. In this article, Training Frequency and Protein Synthesis, we will take a closer look at frequency of training and the best routines to use. We will also provide several sample routines. (1)
Training Frequency
As I watch this research unfold I see a lot of standard practices attacked by modern exercise science. For years it seemed like it was a good idea to train each body-part once every 5-6 days. Now it’s become more common to train as often as possible. It may seem to some that this is a new theory based on recent research.
Arnold’s Approach To Training Frequency
Yet there’s nothing new about training more often, as in training each body-part twice a week. Arnold used to train like this all the time back in the 70’s. In fact, it was only with the advent of “Heavy Duty” and similar program theories that many bodybuilders moved to the concept of greater recovery between workouts and less frequent training.
Mentzer’s Approach To Training Frequency
At its most extreme, Heavy Duty as practiced by its founder, Mike Mentzer, had you training each body-part as little as once every 5-7 days! And for some, even less than that. Not only that, Mentzer reached a point where he felt one hard set (after warm-ups) was all you needed. 6-time Mr. Olympia Dorian Yates was also a proponent of this approach, and in fact was trained by Mentzer. Now that’s a long way from what current research has led “experts” to suggest. (2)
Split Routines
Don’t misunderstand, I have no problems with the idea of more frequent training. However, your recovery has to be there as well as the time. Many bodybuilders rely on split routines which allow other body parts to rest while you focus on specific muscles. Whether it’s a 3-day, 4-day, 5-day or upper/power, the split routine is very popular. In terms of training frequency, these routines have you hitting each body part twice a week.
Full Body Routines
However, full body routines, common way back in the day, have experienced a sudden emergence of popularity. I don’t have a problem with a full body routine, in fact I have used them extensively over the years. However, I do have a problem with the use of extended full-body routines. By “extended”, I mean the routine that has you doing 30, 40, or 50+ sets per workout. I just don’t think you can recover from these ultra-high set full body routines, especially when you’re hitting training frequency of 3 times a week. Not only that, I don’t believe you can train hard on a routine like that for the entire length of the session.
As an example, here is a full body routine used by George Eiferman:
Eiferman Full Body Routine
- Hack Squat – 3 sets x 7-10 reps
- Bench Press – 3 sets x 7-10 reps
- Dumbbell Fly – 3 sets x 7-10 reps
- Dumbbell Lateral Raise – 3 sets x 7-10 reps
- Alternate Dumbbell Press – 3 sets x 7-10 reps
- Cheating One-Arm Row – 3 sets x 7-10 reps
- Cheating Barbell Curl – 3 sets x 7-10 reps
- Dumbbell Concentration Curl – 3 sets x 7-10 reps
- Dumbbell Wrist Curl – 3 sets x 7-10 reps
- Side Bend – 3 sets x 7-10 reps
- Sit Up – 3 x 8-12 reps
How Many Sets Was That?
So, we’re talking a total of 33 total sets, and there are some full body routines that go considerably higher. How can you work the entire body hard enough to stimulate growth over 33 sets done every other day (3 days a week)? You can’t! Of course, I have an answer! I have two full body routines that, to my mind, are ideal for a number of reasons.
First, I suggest low exercise and set totals. Why? This will allow for hard, intense work on the chosen exercises. Second, I suggest twice a week training which allows for complete recovery. Therefore, you can use a Monday/Thursday scheme, a Tuesday/Friday scheme.
Here Are The Routines:
You can do one workout for 6-8 weeks, then switch to the other one or you can alternate each routine, one on your first training day, the other on your second training day. A 6-8 week training cycle allows you to really focus on strength.
Routine #1
Squats – 3 warm up sets, 2 working sets x 8-10 reps
Deadlifts – 2 working sets x 8-10 reps
Bench press – 1 warm up set, 2 working sets x 8-10 reps
Clean and press – 2 sets x 8 reps
Wide grip upright rows – 1 set x 8 reps
Underhand close grip chins – 1 set x 8 reps
Close grip bench press – 1 set x 8 reps
Notes
Use a weight that allows you to fail in the rep range listed. For rep performance, use an explosive up and slow, controlled down on your working sets, and don’t pause at the top. This type of continuous tension keeps constant tension on the muscle, when you pause at the top; you take tension off the muscle. When you can reach these rep totals easily, add weight, it should take some serious effort to hit your last rep or two. Only add weight when it starts to become easy.
Routine #2
Power cleans – 3 warm up sets, 2 working sets x 8-10 reps
Bent rows – 2 working sets x 8-10 reps
Chins – rest pause to 25 reps
Bench press – 1 warm up set, 2 working sets x 8-10 reps
Pullover/press – 1 workings set x 10 reps
Underhand close grip bent rows – 1 working set x 8-10 reps
Perform your sets the same as in routine # 1.
If you want to target a specific muscle group, you can do either of the above routines one day, then do the muscle-emphasis on the next day, or add a 3rd workout to your week (making your training week 7 days).
Routine #3 – Leg Emphasis
Squats – 6 sets x 15, 12, 10, 8, 6, 4-6
Leg curls – 4 sets x 12, 10, 8, 6 reps
Leg press calf raises – 3 sets x 50, 30, 20, 15 reps
Standing calf raises – 2 sets x 15 reps
You can emphasize any muscle group. Here’s an example for your chest.
Routine #3 – Chest Emphasis
Bench Press – 6 sets x 15, 12, 10, 8, 6, 4-6
Incline Press – 4 sets x 12, 10, 8, 6 reps
Incline Dumbbell Flyes – 4 sets x 12-15 reps
And here’s an example for your back.
Routine #3 – Back Emphasis
Deadlifts – 6 sets x 15, 12, 10, 8, 6, 4-6
T-Bar Rows – 4 sets x 12, 10, 8, 6 reps
Lat Pulldowns – 4 sets x 12, 10, 8, 6 reps
Close Grip (V-handle) Lat Pulldowns – 4 sets x 12, 10, 8, 6 reps
Performance Notes
Do your reps in an explosive up, slow down, continuous tension style, no locking out at all. Do not let momentum come into play on any exercise. I advocate training on a split like this once per week. Add weight as detailed above. This is the classic pyramid approach, as you get to the heavier sets you want to fail at the rep range listed but, do not stop if you can do more reps than what is listed, just add more weight the next time. It’s important to understand that your first few sets are warmups, they should be easy sets. You want to work hard on the top sets.
Summary – How Does This Tie Into Protein Synthesis?
So, we have 3 full body routines, with the 3rd emphasizing a different muscle group. When done 2-3 days per week, these full body routines set up an anabolic environment that is ideal for muscle growth to occur. It does this by stimulating protein synthesis. Along with training frequency, remember that protein synthesis is stimulated by EAAs/BCAAs. You can get them from a specific EAA formula, or a protein powder high in EAA content, from illpumpyouup.com of course! If you’re interested in full body routines, grab your EAA shake, and let’s go train!
References:
- Exercise, protein metabolism, and muscle growth, Tipton KD, Wolfe RR. http://www.ncbi.nlm.nih.gov/pubmed/11255140
- https://www.mikementzer.com/smith_fisher.html