Around July of this year, 2024, I started hearing a bit about the Mike Mentzer method of training. He emphasized the importance of rest between workout days going as far as to say that in some, if not most, cases, a person should be resting approximately 12 days between gym sessions. He thought that by doing frequent training a person could experience overtraining and inadequate recovery. I’ve been tempted to try his training routine ever since. But I’ve also been a part of the camp that thinks that the muscles become accustomed to the work and strain you place on it when you go to the gym multiple times a week. I used to go four times a week. Monday, Tuesday, Thursday, and Friday and alternated between upper body and lower body with core workouts at the beginning of each training session. Now I go three time per week. Upper body on Monday and Friday, lower body on Wednesday. I can’t say that I feel a difference. I feel smaller, but I also don’t measure myself so perhaps it’s just a perception.
Anyway, the study I
have today will determine whether you should target muscle groups once or twice
per week.
Study
Limitations: Implications for Different Populations
20 healthy young men
were selected to be a part of this study. The were between the ages of 19 and 35;
a weight of 71.2kg to 84.6kg (157.0lbs to 186.5 lbs.); and had been performing
resistance training three times per week for at least a year and had 2 – 8 years
of resistance training experience.
This study primarily
focused on the overall growth resulting from training once versus twice per
week. While I’m intrigued by Mike Mentzer’s views on rest frequency between
sessions, this study does not address those outcomes. However, I will continue
to look for research that explores this aspect.
Additionally, the
study was conducted with thorough methodology. While I won’t delve into every
detail of the researchers' approach, I will highlight key aspects.
Study
Design and Methodology: Evaluating Resistance Training Frequency
The 20 men were paired
based on similar physique. Group 1 had a training schedule of training 8 sets,
8-12 reps, 2 days out of the week. Group 2 had a training schedule of training 4
sets of 8-12 reps twice per week. Both of the groups trained for 8 weeks.
The muscles trained were:
- Bench
Press
- Dumbbell Flat Fly
- Cable Triceps
- Parallel Back Squat
- Leg Extension
- Lat Pull-down
- Straight-arm Pull-down
- Biceps Curl
- Seated Leg Curl
Before each test, the participants performed a general warm-up. They did a 5-minute cycling warm-up at 60-70 rpm and 50 W. Then they performed a warm-up set of 5 reps at 50% 1RM followed by 1-2 sets of 2-3 repetitions at a load of 60-80% 1RM. Then they performed 1 rep of increasing weight until a new 1RM was determined. Again, this study was really in-depth with how they constructed the testing parameters for the beginning, middle, and end of not just the study, but also of each day of strength testing. This program was performed at the START of each training session.
There were also specific conditions for what counted as a rep for each of these muscles. For the bench press, the participant had to maintain a 5 point of contact position (head, upper back, and butt), the bar had to touch the chest and had to be fully extended by the elbows, and the grip had to be at 200% of biacromial width. For reference, one biacromial width is the left shoulder to the right shoulder. So, the participants were pushing those bench presses at twice that length! For the squats, the rep only counted when the participant thighs were parallel to the ground and the participants feet were at hip width.
They researchers only
specifically called out these exercises, but I imagine that a similar level of
analysis was made for the other workouts given how in-depth this study was.
Key
Findings: Resistance Training Frequency and Performance Outcomes
So? Which group do you
think performed better? Group 1 that exercised each muscle group once per week for
8 sets or group 2 that exercises each muscle group twice per week 4 sets per
exercise?
There are two ways you
could look at the results. There is looking at the 1RM weight and repetition increase
for the bench press and squat exercises. Or you could look at the
average overall increase in the weekly load lifted by both groups. [The results
were averaged across all of the participants of each group.]
Weight and
Repetition increase
The comparison of the
weight increase between both groups was overall the same. If you just look at
how much weight they were able to increase after the 8-week period Group 1
increased by 7.8(17.2 lbs.) and 20.1 kgs (44.3 lbs.)for the bench press and
squat exercises, respectively. Group 2 experienced a similar increase, 7.8kgs
(17.2 lbs.) and 19.5kgs (43.0 lbs.) for the bench press and squat exercises,
respectively. The difference between these two exercises strategies in
increasing the 1RM isn’t very large. But who knows? Maybe if instead of an 8-week
program and they performed a 24 week program, perhaps the difference in weight
increase might be a bit more dramatic.
But for the repetition
increases. To assess the change in their maximum repetitions they performed the
weight at 60% of their 1RM. Group 1 increased their bench press by 1.3 reps (on
average) and their squat by 2.3 reps. Group 2 increased their repetitions by
1.8 for the bench press and 3.5 for the squat. You can see the start of a
diversion between the two groups here. Again, what would happen over a longer time
period.
What the picture on
the right shows is that Group 2 had a consistent increase in the total load
lifted and internal training load.
Conclusion:
Understanding Resistance Training Strategies for Optimal Gains
Now the question is,
what do these results mean? On one hand, having a graph showing Group 2 having
a consistent increase might lead a person to believe that Group 2 is the better
choice. But this graph only shows the total load lifted. We covered the overall
1RM max 60% 1RM repetition increase in the previous section. You could say that
the increase in the total load lifted, and the internal training load could be
a result of having a larger recovery time between workouts and not overtraining.
The second group was just more prepared to lift more weight since they had time
to rest.
If you’re more focused
on lifting more overall weight per week, you should adopt the training
methodology of the second group. But if you’re looking for overall increases in
hypertrophy and strength gain, after an 8-week period, both of the exercise
strategies seem to help to improve them. The fact that this was only an 8-week
program limits the potential of the study, but if you are determined to try one
strategy or the other for a longer period of time and are diligent in your
records, let us know in the comments what your experience is.
Personal
Reflection: Exploring the Impact of Training Frequency on Growth
I’m still curious to
know what following the Mike Mentzer training protocol might be able to do. Rest
seemed to simply help with total load lifted over the course of a week and not
produce and change in hypertrophy of strength gain. But Mike did say that he
recommends 12 days, and at most the participants were given a weekend or rest.
What About
You?
In considering your
own training approach, it's important to evaluate how resistance training
frequency fits into your fitness goals. Have you ever experienced a plateau in
your strength or muscle gains?
Think about the
following:
- Training Frequency: Are you currently
training each muscle group once or twice a week? Reflect on how you feel
during and after your workouts. Are you recovering adequately between
sessions?
- Personal Goals: What are your primary
fitness objectives? If you aim for maximum strength, you might consider
incorporating a frequency similar to Group 2 in the study. If hypertrophy
is your focus, experimenting with both frequencies could yield insights
into what works best for your body.
- Tracking Progress: Keep a record of your
workouts, including weights, sets, and reps, as well as how you feel in
terms of energy and recovery. This data can help you make informed
decisions about your training frequency.
Finally, I encourage
you to experiment with your training regimen and share your experiences.
Whether you choose to adopt a high-frequency approach or a more traditional
method, your feedback could provide valuable insights to others in the fitness
community.
Although I am on the journey to
become a personal trainer, I currently am not one. The information in this post
is intended to be a simplified summary of the scientific paper. If you can find
one to trust, consult a doctor or medical professional for advice on health and
fitness related matters. For those interested in exploring the study in more
depth, I encourage you to read the full article. You can find the reference
below.
Brigatto, F. A., Braz, T. V., Zanini, T. C., Germano, M. D.,
Aoki, M. S., Schoenfeld, B. J., Marchetti, P. H., & Lopes, C. R. (2019).
Effect of resistance training frequency on neuromuscular performance and muscle
morphology after 8 weeks in trained men. Journal of Strength and
Conditioning Research, 33(8), 2104–2116.
https://doi.org/10.1519/jsc.0000000000002563
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