I’ve written extensively over the years in my column and in the editions of my book, Extreme Muscle Enhancement, cautioning bodybuilders not to overtrain and that quality is more important than quantity. I still hold to that creed, but with some very interesting exceptions worth considering.
However, there are rare exceptions in which high-frequency training is justifed. This is perhaps most vividly illustrated as it relates to the training of a weaker muscle group that one feels is lagging behind. You can try keeping after that particular target area by increasing the training frequency. But in order to avoid overtraining that region, you must slightly dial down the total number of sets per session. You’ll still be doing more total volume per week for that body part, but not as many as you would by just doubling up on the workouts. Again, simply adding another full duplicate session during the week is a mistake because it’s too much.
High-frequency training is a delicate balance in which you have to pick and choose your battles. You can’t push forward on all fronts without taking major backward steps. The temptation will be there to do it with other body parts in the same session (again the compunction you must resist that more is better). In the triceps example I gave, if that were your chosen focus, then this should be the only body part you are high-frequency training during that preordained time period. If you want to target another area, then you have to go back to your regular triceps routine frequency while focusing on the next area. - FLEX