Training Frequency

Training Frequency

by Zachary Le

With the current climate of COVID-19 making the future of gyms uncertain in Australia, its hard to not get nervous about how to maintain all your hard-earnt muscle mass if gyms were to close again.

Training Frequency

Contrary to what most believe, working out from home with minimal equipment can yield impressive results IF you adapt the way you train. What do I mean by this? Its no secret that the primary driver for muscle hypertrophy is progressive overload; increasing your Weights x Sets x Reps gradually over an extended period of time.  

In a regular gym this is easy; simply add more weight to the bar when you’re ready. However, unless you’re lucky enough to have invested in a proper home gym set up with enough weights to progressively overload the same way, you have to ADAPT.

In comes the principal of training frequency. This involves manipulating how often an individual muscle group gets trained per week which in turn results in more frequent elevations in muscle protein synthesis and subsequent gains via progressive overload.

This principal is the focal point of the training split provided below. Each muscle group is being stimulated at minimum three times per week with the only required equipment being the 11-Piece Resistance Band Set and a chair! Again, this split relies on you adapting the usual way you train. Controlling the tempo of movements, stretching each muscle through its full range of motion and feeling the contraction in every rep will be the key to its effectiveness.

You’ll notice that every exercise has been partnered with another to be performed in a super-set style. This has been done to ensure a high intensity throughout the workout to keep your heart rate elevated and to make the most out of the minimal equipment needed.

 

Day 1

Exercise

Sets

Reps

-Banded Squats

-Banded Hammy Curl

        4 x Super Set           

(1 Min Rest)

15

12

-Banded Lat Pull Downs

-Tempo Banded Curls

4 x Super Set

(1 Min Rest)

15

12

-Banded Floor Press

-Banded Triceps Push Down

4 x Super Set

(1 Min Rest)

10

12

-Lateral Raise

-Plank

3 x Super Set

(1 min Rest)

15

45 Seconds

 

 

Day 2

Exercise

Sets

Reps

-Banded Romanian Deadlift

-Step Ups

4 x Super Set

(1 Min Rest)

10

8 Each Leg

-Seated Row

-Banded Hammer Curls

4 x Super Set

(1 Min Rest)

12

15

-Band Resisted Push Ups

-Banded Triceps Kick Back

4 x Super Set

(1 Min Rest)

10

15

-Banded Overhead Press

-Laying Leg Raises

3 x Super Set

(1 min Rest)

10

12

 

 

Day 3

Exercise

Sets

Reps

-Banded Squats

-Banded Glute Bridge

4 x Super Set

(1 Min Rest)

15

12

-Face-Pulls

-Lateral Raise

4 x Super Set

(1 Min Rest)

15

20

-Banded Upright Rows

-Band Cable Cross-Over

4 x Super Set

(1 Min Rest)

15

15

-Single Arm Cable Row

-Single Arm Concentration Curl

4 x Super Set

(1 min Rest)

15

12

 

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