If you are currently following a typical bro split where you hit each body part once a week, increasing the frequency of your workouts can speed up your results under the right circumstances.
If you are ready for a change in pace switch to a classic push/pull/legs split where you train each body part every 4 to 5 days rather than training everything once every 7 days.
- Day 1: Push (chest, shoulders, triceps)
- Day 2: Pull (back, traps, biceps)
- Day 3: Take the day off
- Day 4: Legs, calves
- Day 5: Push (chest, shoulders, triceps)
- Day 6: Pull (back, traps, biceps)
- Day 7: Take the day off
- Day 8: Legs, calves
Adding training volume is one of the ways you can increase the intensity you need for muscle growth.Volume is basically the weight you lift multiplied by the reps you can do multiplied by the sets you finish.By slowly increasing your training volume over time while still maintaining proper form on the exercises you perform you can stimulate muscle and strength gains.Obviously you won’t be able to increase the poundages you lift in each and every session but small improvements will definitely add up over time.
Make it your goal to return to the gym stronger each week and try to lift slightly more weight or knock out more reps with the same weight.This will give your body enough stimulus to improve.Provided you are eating and resting enough between your workouts training more frequently can actually speed up the recovery process as long as you adjust your intensity and the volume accordingly.
Werner’s Weekly Tip: Your body weight is still weight.Even more so if you weigh over 100 kg.Weight does not always have to be barbells or dumbbells.Weight is the resistance that your muscles are working against.When you do a body weight exercise you have to lift your entire weight or at least the weight of the part of your body that is moving.
Remember: Nothing works unless you do!