Optimal Training Frequency
So, here I want to discuss what I believe is optimal, but I'm not going to provide all my reasoning here, just explaining what I believe is optimal.
High Training Frequency - This is optimal, I used to be of the opinion that if your on cycle, due to protein synthesis you don't need to keep training frequency as high.
Here's where the problems can arise. Frequency of a lift is important, more practice of a movement, the more efficient you become, simple. Eventually this will cause issues, your only going to be able to repeat a movement daily for so long. For example 3 sets daily is a lot more management then 21 sets in 1 day.
Long term though, you'll run into the constraint of injuries due to movement repetition. Also, you should never go below a frequency of twice per week. Training of a muscle more frequently will provide benefits, such as increased satellite cell profileration, muscular swelling (remain pumped looking constantly).
So training each lift twice per week, unless you've got a real lagging body part, but train a muscle as high frequency as possible.
So how do we approach this? If your training 6 days per week, a 3 day split, so imagine doing a push pull legs but spreading them throughout the week, the other benefit of this, your muscles won't be as fatigued when your training other lifts, obviously if your push day had a flat bench and an incline bench, the second exercise will suffer, whereas if it was on different days the recovery in between will allow you to use an increased weight.
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