Training frequency, volume, intensity - it’s all thought to be somewhat complicated... but I digress! I’m finding that training smaller muscle groups a little more frequently seems to be a good rule of thumb. The biceps for example, when following a low volume routine seem to do well being hit about once every four days or so (when starting out - if you’re training heavy). Deltoids can be trained similarly as well, but a lot of shoulder development comes from heavy pressing. The side Delts and rear Delts is what I’m emphasizing - these can be trained more frequently.
I guess something that’s fascinating to me is the scare that some may have of going from a high volume routine with a myriad of different exercises, many sets and reps and making the transition to a lower volume routine.
A low volume routine is simple. And everything just seems to be more straightforward when you have a couple of exercises you are going to hit for the day, a simple set and rep scheme and a progression plan, it all just falls through.
Muscle building is an exciting process. And I think for a lot “hardgainers” or ectomorphs or individuals who are just not quite satisfied with their current physique, a solid routine built around getting stronger can be quite effective.
Another rule of thumb I’m finding is that larger muscle groups (chest, back, legs) don’t require as much volume. I believe this is due to the much higher weight you are lifting with these muscle groups - you will bench a lot more than what you curl.
Training simple is fun, making the decision to cut your training volume and adapt a lean bulking nutritional intake is a great deed, indeed.
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