As someone that works with a variety of clients and people, something that almost always gets brought up is how to add in extra work or training session to a training program.
Most of the time, I will recommend that you just follow the program you’re using as written. It was designed in a way that works (if the creator did a methodical job) and screwing around with that program no longer makes it the program it once was – it’s now YOUR program.
As someone that at one point in my powerlifting career was using a three day a week training plan, and actually got weaker by using it, I decided to take my programming back into my own hands and increase my frequency back up to four days per week. My total immediately took off, and my overall training volume was just higher. This is not knocking the programming template I was on, but the coach refused to make the adjustments for me – the athlete.
This is where I think increasing your frequency can help in certain times. When lifts begin to stall or one’s recovery and nutrition is so on point. This takes years of monitoring and knowing what works and what doesn’t. But as I’ve steadily increased my training volume and frequency, my powerlifting total has followed.
So the real question is, how did I go from training three days per week, up to seven days per week (currently)?
Here’s some of the steps I took, as well as my training template.
The Template
I think it’s more important that I lay out how I’m training first and foremost. It gives a good idea how things are spread out and designed to allow for maximum recovery.
Day 1 – Max Effort Lower – Squat/Powerlifting Emphasis
Main Movement – Heavy set of 3-5 reps, with 2 back down sets
Supplemental Movement – 3-4 sets of 6-10 reps
Single Leg Movement – 3 sets
Hamstring/Low Back Movement – 3-4 sets
Trunk Training – 3-4 sets
Day 2 – Max Effort Upper – Bench Press/Tricep Emphasis
Main Movement – Heavy set of 3-5 reps, with 2 back down sets
Supplemental Movement – 3-4 sets of 6-10 reps
Tricep Movement #1 – 4-5 sets, heavy
Tricep Movement #2 – 3-4 sets, moderate
Tricep Movement #3 – 2-3 sets, high rep
Upper Back Rehab/Prehab Movement – 3-4 sets, high rep
Day 3 – Bodybuilding Based – Back and Biceps
Back – 10-15 sets of machine based work
Biceps – 5-10 sets
Day 4 – Dynamic Effort Lower: Squat/Deadlift/Powerlifting Emphasis
Speed Squats – 8-12 sets of 2 reps; every other week work up to a heavy set of 6-10 reps
Speed Deadlifts OR Max Effort Deadlifts – 6-10 sets of 1 rep on speed days; up to a max set of 1-5 reps on max days
Hinge Based Movement – 3-4 sets of 6-10 reps OR Max Effort Set of 6-10 reps
Hamstrings Movement #1 – 3-4 sets
Hamstring Movement #2 – 3-4 sets (optional on max effort deadlift day)
Trunk Training – 3-4 sets
Day 5 – Bodybuilding Based – Chest, Shoulders, Triceps
Chest – 8-12 sets of machine based work
Shoulders – 6-10 sets, varied, and not much pressing
Triceps – 4-8 sets, isolation based
Day 6 – Bodybuilding Based – Legs, Calves
Legs – 10-16 sets mainly machine based
Calves – 3-8 sets
Day 7 – Dynamic Effort Upper – Bench Press/Back Emphasis
Speed Bench Press – 6-10 sets of 3 reps; then work up to a 6-10 rep max with a close grip
Bench Variation – 3 sets of 20 reps (add weight each week until stall)
Back – 10-15 sets; powerlifting specific if possible
As we’ll see from this layout, the max effort days are first, to get the most priority on heavy training. The accessory work is kept pretty light, and is actually there more for recovery and blood flow purposes than anything else (the exception is with the tricep training after benching). But even on the max effort upper body days, just isolating the triceps isn’t too taxing on the body.
Then we have a back and bicep day which should be entirely fresh and should have no issues with any training volume. It should be by feel, and the training session shouldn’t go over an hour. The same can also be said for the chest, shoulder, and tricep day. There is ample recovery from the max effort day that moving weights should be pretty easy. Again, time should be kept to about 75 minutes here.
The dynamic effort lower day is where there is a huge variance from week to week. To be able to recover from a template like this, you’re only going to be able to deadlift heavy every other week. It doesn’t really matter what week you chose, but then your work up on the speed squats and hinge based movements should fall under the same week. If we’re going to go heavy, let’s keep the volume low and push the max weights as much as we can. From here, the accessory work should be light and by feel. The lighter week you can feel free to push the volume.
The bodybuilding based leg day should be tough, but should not be pressed maximally. Quality movements and contractions, and time under tension should be the focus, and rest periods should also be pushed so that the session doesn’t take any longer than 90 minutes (I like to allow a little more time on these days to work up on things like the leg press and hack squat if needed). Again, train by feel. If you’re beat up from the dynamic effort lower day, just stay to the lower end of the 10 set range.
And finally the dynamic effort upper day is your typical speed bench work, with some more back training, again with plenty of rest from the other session in the week. This back training should be more specific to helping build your bench press (pull ups, bent over rows, DB Rows, etc.)
Nutrition
One of the most important things that you’ll need to focus on is nutrition. Some would think that with this much training volume and work, that you could just eat whatever you want. This is far from the truth. I can not stress how important quality food is here. While some junk food can be tolerated where needed, we also need to remember the inflammation response that we get from those foods, and with a training session every day, we need to limit our overall inflammation in the body. Foods like chicken, beefs, eggs, fish, pork, protein powders, rice, potatoes, oats, whole wheat bread, nuts and nut butters, healthy cooking oils and vegetables should be the main focus on your plate. Get creative and find ways to enjoy those foods, and your recovery will be much better. You can still have your ice cream and pizza, but try to limit this to one to two meals a week and don’t eat until you’re stuffed – just enough to satisfy your craving and move on.
Supplements are also a vital key to how I managed to move up to this kind of training. I consistently take the following supplements from NutraBio:
Fish Oil
Whey Protein Isolate
Micellar Casein
CGT Max
Extreme Joint Care
Multi-Sport
Leucine
Intra Blast
Super Carb
Reload
ZMA
While I’m not suggesting you need to take all these, pick a few from the list that fit your budget and where you think you will have the most issues.
I would say that most would benefit from the Whey Protein Isolate, Extreme Joint Care, Fish Oil, and ZMA. Then you can begin to pick and choose what you think you need based upon your recovery and how you’re feeling.
If you’ve got that down, then I would highly suggest making your peri workout nutrtion your next focus. Here’s what I have before/during/after each training session:
Pre Workout (about 90-120 minutes out from training)
Approximately 30 grams of lean protein
Approximately 40 grams of slow digesting carbs
Approximately 5-10 grams of fat
Ex: 5oz of extra lean stew beef with 1 cup of brown rice
Intra Workout
6g Citrulline Malate
1 scoop Intra Blast
1/3 scoop of Hydrolyzed Whey Protein
1/2 scoop of Reload
1 scoop of Super Carb
Post Workout
1/2 scoop of Whey Protein Isolate
1/3 scoop of Micellar Casein
1/3 scoop of Hydrolyzed Whey Protein
3g leucine
1 scoop of CGT-Max
6-10 Gummy Bears
You can certainly figure out your own peri workout nutrition based upon what you like and can afford, but I do feel that this helps me recover from every session much faster than if I didn’t have it.
Sleep
I can’t stress this enough. Sleep is without a doubt the most important aspect of training. You’ll need it, and a lot of it if you’re going to attempt to train every day, or damn near it. This is why I suggest a supplement like ZMA to help you ensure you’re getting good quality sleep.
Have good, comfortable pillows and mattress as well. These are things you’re literally investing in for the long haul. Not only so your training is good, but so that your days are better, you focus better at work, and aren’t an asshole to your significant other. Hell, having a good mattress makes the sex better, too.
While naps can’t replace actual sleep, they can certainly help the recovery process when you’re having a rough day or just need a little extra energy before you go in to train.
Quite simply, make sleep a priority.
How Do You Know You’re Ready?
Probably the part you’re looking to know the most, how do you know if you can do something like this?
My first suggestion is to track your total working sets for a normal training week. Are you able to recover from what you’re doing? I know this is hard to quanitfy, but usually if you’re not having any muscle soreness, sleep quality is great, and your food in pretty solid, you’re probably good to go. Let’s look at the next bench mark.
What kind of shape are you in? What’s your resting heart rate on average? I think to be able to handle more than four training days per week, you need to have a resting heart rate below 60. And if you’re really looking to push to six to seven days per week, I suggest being under 55 beats per minute at a minimum (preferably closer to 50).
So now I know you’re wondering, “How the hell do I get my resting heart rate that low?”
Simple – Walk.
Begin walking about 15-20 minutes a few times per week or as you can fit in your schedule. As your aerobic base is built up, you should be able to recover from each training session better.
To give you an idea, I currently do no cardio, and my average resting heart rate is about 48 beats per minute. My PR is 44 (does anyone ever track that?).
Once you get in shape, staying in shape is easy. So make it a priority to just get in shape so your training is better, regardless if you’re looking to increase your training frequency or not.
The final thing I would suggest, is to just look at your daily life. Can you fit in that kind of training? Do you have a stressful job? Kids? Taking college classes? These are all things that are going to make recovery harder. I’m fortunate that I don’t really have any stress in my life and always work at a gym, so squeezing training in is rather easy on a whim.
Rounding It All Up
Honestly, I used to think that being able to train this frequently was nearly impossible, but with the proper steps, I feel that it can be done.
Does it NEED to be done? Definitely not. But I’ve enjoyed the muscle mass, density, strength, and body composition changes I’ve seen from being able to do it.
And even more importantly, I just love to freaking train, period. There are not many places I would rather be than in a weight room. It’s how I manage my stress, have fun, and can just focus on me for every part of the day.
If you’ve got any questions or want some more specifics, feel free to leave me a comment or shoot me an email.
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