First of all, we need to clarify the terminology: what does single-frequency or multi-frequency mean?
With regard to the monofrequency, many commonly approach this method even if they do not know its name: these are the classic microcycles of about 7-10 days where the single muscle group is trained only once, for example the split routines that are commonly seen in weight rooms where you divides the week into 3 workouts in each of which you will work on a different muscle group leaving the others at rest and thus obtaining the non-overlapping of the workouts.
Different speech as regards the multifrequency, where the same muscle group is taken up several times within the single microcycle.
1. Is it really effective?
Personally, I don't think that monofrequency training is the only and most effective way to get results: the factors that contribute to the achievement of the purpose are many.
First of all, it must be considered that the monofrequency would be in accordance with the classic theory according to which training a muscle group at each micro cycle allows the group itself to recover from a stressful condition to a better one after adequate recovery.
This reasoning is correct, but the various components that led to fatigue have different recovery times, and what may be the right rest for one factor, may be too much or too little for another.
therefore The exact recovery time "does not exist" and while one factor is still recovering, another is de-training. This means that a muscle that I trained tonight will be completely repaired in about two days, however it will take another 5 days before it is trained again.
Furthermore, in the strict sense of the term, training a muscle group leaving the other districts completely at rest turns out to be impossible: it would be more correct to say to train a muscle group in a targeted manner, by performing calls on other muscle groups; just think that our brain is programmed to perform gestures trying to involve the muscles in such a way that the gesture is completed, or what perhaps wants to be a push that should involve the chest, in reality it also recalls the stabilization of the shoulder and abdomen; Put simply, the micro cycle is made up of different workouts for each muscle group, plus various micro calls from other groups.
2. Benefits
This does not mean that it is really to be thrown away, on the contrary! Monofrequency training so rooted in the culture of equipment rooms cannot be so lightly put aside.
Observing the current trend that gyms follow, there are many individuals who train in mono frequency, many of them with excellent results: it is difficult to say which universal theory works for everyone, especially considering that it is not the only frequency that influences the result: we must also consider the volume and intensity, as well as the somatotype of those who train and why not, also the availability in terms of time that the person can devote to work out.
Then let's see an example of a single frequency board which can be used for a micro cycle of 3 weekly sessions.
3. Sample Card 6 x 6
This routine provides 3 weekly workouts, and it is an example of organization: nothing prevents you from moving the blocks of the muscle groups from one workout to another.
Of course, the warm-up phase before and the cool-down phase at the end of the training were not included for reasons of synthesis, but at least ten minutes must absolutely be counted in the session for this aspect.
The series must be separated by 30 ”recovery.
Between one exercise and the next, recover 2'00 ”.
Day 1 (chest-shoulders-biceps)
Day 2 (legs-abdomen)
Day 3 (back-triceps)
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