High - frequency training limits the total volume (reps x sets) you can
perform per muscle group per workout; but this enables you to recover faster so that you can train more often.
Not exact matches
That means picking at least one exercise for each major
muscle group and
performing 1 to 3 sets of 8 to 12 repetitions
per exercise.
The rule of thumb here is to
perform around 25 reps
per muscle group per week with adequate intensity.
With daily undulating the trainee
performs 3 workouts
per week
per muscle group but uses a different rep scheme for each workout (low reps during one workout, medium reps on another workout, and higher reps on the final workout of the week).
A full session of isometric stretches is demanding on the
muscles being stretched and should not be
performed more than once
per day for a given
group of
muscles (ideally, no more than once every 36 hours).
Even if you exercise the same
muscle group twice
per day, you'll still probably have enough
muscle glycogen to
perform well in the second workout.
Compared to four steady - state 30 minute treadmill exercise protocols
per week in the control
group, the Tabata
group (which, if you do the math, was
performing just 16 total minutes of exercise
per week) saw massive gains in both aerobic capacity and
muscle endurance, and there's plenty more Tabata research to go around.
Mini sessions shouldn't take you more than 10 minutes and can be
performed 1 - 4 times
per day targeting the same or different
muscle groups.
University of Alabama researchers, for example, found that a
group of men who'd been lifting weights for several years gained almost 10 pounds of
muscle on a full - body routine
performed three days
per week for three months [9].