Training in multifrequency plans to exercise each muscle district several times a week and contrasts with training in monofrequency, which consists of repeating once a week exercises for a single muscle group.
Both of these types of training are performing and the choice of one over the other varies from case to case.
Index
ADVANTAGES OF THE MULTIFREQUENCY
- Working different muscle areas in a single session has advantages on a physiological and metabolic level,
- It is possible to train the whole body in a single session,
- Greater speed of recovery of strength and energy,
- We focus more on the fundamental exercises, improving the technique,
- Not working in failure produces less nervous stress. But how does a typical multi-frequency workout translate into practice? The combinations are endless and each should be customized according to the needs of the subject.
PRACTICAL MODELS OF MULTIFREQUENCY TRAINING
- Upper / Lower: classic approach that involves one day the training of the upper body and another day the lower part. The ideal frequency is 2 upper and 2 lower workouts, inserting 1-3 exercises for each muscle district and no more than 7-8 daily exercises.
- Full body: base of the old school bodybuilding, this type of training involves exercising the whole body in a single session. We recommend 1-2 exercises for each muscle group, mainly multiarticulators with frequency from 2 to 4 / 5 times a week.
- Thrust / traction: in the first training all the push muscles are exercised, while in the second all traction muscles are exercised. When the movement moves away from the body a thrust action is performed, composed of bending and stretching of the upper or lower limbs; when the movement approaches the body, there is instead a traction movement, possible only for the upper limbs. The advisable frequency is from 2 to 4 weekly sessions alternating the two types.
- Legs, Thrust, Traction + Complementary: in this type of training the whole body is trained in a single session, giving ample space to the fundamental exercises, but also to the complementary ones. For example in a session we will insert a fundamental exercise of legs like the squat or the deadlift, to follow a complementary leg (leg press), a fundamental exercise of pushing (slow forward) and finally a fundamental exercise of traction (lat machine).
- Russian Split: medium / high intensity multi-frequency workouts in which all sessions involve the use of loads at 80% of their ceiling; the exercises proposed in this typology are: squatting, detachment and bench.
IN SIMPLE TERMS…
We gave a general overview of some of the most popular multifrequency workouts in gyms, but the combinations are endless!
If we do not have the possibility to be followed by a personal trainer and to have our card made to measure, we must learn to manage ourselves and a good compromise is a mix of multifrequency and single frequency training.
What is certain is that in the early days the results are much faster, while the more one goes on, the more difficult it is to "deceive" the body to continue having results with the same exercises; muscle memory must be trained more and more to strengthen already advanced motor patterns and the multifrequency in this meets us, allowing us to make brief reminders for each muscular district in a single session.
All that remains is to try, make mistakes, confront and try again.
Create a good foundation force with multi-frequency training and then maximizing the result with single-frequency; here's what could be the winning way to reveal the secrets of cast iron!