Training frequency
How many times a week a muscle or lift gets trained. Not the same as the number of workouts: a split can have many, while a muscle works once.
Frequency is about the muscle, not the gym. A three-day full body program trains the chest three times a week; a five-day bro split trains it once, even though you're in the gym more often.
For muscle growth, frequency barely matters at equal volume: twice and three times a week grow a muscle the same if the set count matches. For strength it matters more: a movement you practise more often gets better. Details with research links are in the frequency guide.
What frequency looks like in real programs is in the full body vs split comparison, where I counted how many times a week each muscle works.
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In the diary I work out all of these numbers myself — you just log the set.
Prefer Telegram? Open the bot — same diary.
Other terms
- e1RM (estimated one-rep max)
- RPE (rating of perceived exertion)
- RIR (reps in reserve)
- Tonnage
- Double progression
- Superset
- Drop set
- Warm-up set
- Working set
- Plateau
- Deload
- Hypertrophy
- PR (personal record)
- 1RM (one-rep max)
- AMRAP (as many reps as possible)
- Training to failure
- Training volume
- Training max
- Linear progression
- Compound exercise