Title: 5-4-3-2-1 Program for Size and Strength / Elite FTS
Headings: 5-4-3-2-1 Program for Size and Strength
Workouts & Programs
5-4-3-2-1 Program for Size and Strength
How to Get Started with the 5-4-3-2-1 Program
References

Content: “Most athletes are not over-training, they are under-recovering.” — Dr. Rob Rakowski
“You can let it happen or you can make it happen.” — Charles Staley
The bottom line is that the ideal training frequency may not be as cut and dry as we would like it to be. Two newer research articles and one classic book provide some guidelines on training frequency: When training is volume equated, twice per week training results in greater increases in muscle mass compared to once per week training. However, once per week training results in solid gains. ( 1)
There is no solid data to indicate if three times per week training results in greater gains in hypertrophy than two times per week training. ( 1)
Maximum improvement in strength from the muscle group being trained is a two-second maximal isometric contraction once per day. ( 3)
Higher frequency training is associated with the possibility of overtraining and it might be beneficial to periodize training frequency. ( 1,2)
In addition to the above resources, it is worth noting that Pavel Tsatsouline has been a strong promoter of high frequency training with his Power to the People and Grease the Groove programs.