Total Reps & Weekly Volume

So what you should do is aim for a certain number of total reps per week and then divide these reps over as many sessions as possible. So for example instead of training twice per week with 30 reps you could train 3 times per week with 20 reps, 4 times per week with 15 reps, 5 times per week with 12 reps or 6 times per week with 10 reps, at the end of the week the weekly volume still adds up to 60 total reps. Obviously these aren't the figures we are working off, just a way to explain how the volume is spread more efficiently to combine with strength increases. Some people will ague that this way you lose out on glycogen super-compensation, however worrying about increasing your long term progress rate is far more important than worrying about a little bit of glycogen super-compensation and even then with a raised volume this very minor negative will slowly fade.

Now with the above in mind in regards to frequency, this applies across the board, frequency for the muscle, frequency for the lift. Now here is where we make a slight compromise, you see if you wanted to purely gain strength at squatting, you would get the most benefits by squatting asfrequently as possible, however if you wanted to increase hypertrophy, variety (exercise selection) plays an important role and here's where the compromise sits, as adding too many movements will decrease the amount of time being spent on each lift, this for rest pause purposes will decrease the amount of effective repetitions we do. On top of this you'd have a decrease in variety and hitting the muscles from different angles does apply in many aspects, for example you can build very good quads from squatting alone, but you could build even better quads by adding leg extensions into your routine. I hope this section is clear enough to understand, so by training with a high frequency alternating body-parts, it allows us to hit each muscle each session, but with a frequency at which the exercise selection is regularly practised. In theory, you would get more benefits by practising each lift each session, however as I mentioned above the volume would decrease, thereby

decreasing our effective reps using rest pause and this would not be as beneficial to us.

More volume = more practise = faster progress. Strength is a skill that needs to be practised, it's just like learning to play an instrument, the more you practise the faster you'll improve/progress.

Even if you get a little ahead of yourself and train with too much volume for a period of time it doesn't really matter, when you eventually back off and deload all of the fatigue you've accumulated will dissipate and you'll actually end up stronger after your deload, this is how dual factor training works. If you don't come back stronger after a deload it simply means that you didn't train with enough volume during the loading period or it could mean that you deloaded for far too long and started to detrain.