High Intensity Low Volume Training - train muscle group once or twice a week?

[Peachy]

I want to start training like Dorian Yates, which is 2-4 exercises per muscle group that consists of 1-2 warm up sets and then ONE set to uttermost failure, and sometimes even beyond. Now, Dorian ran a 4 day split where he trained every muscle group only once a week.

The question is how come a genetically gifted individual who blasted roids trained each muscle group only once a week when his propensity to recover should be high? Yes, his workout are brutal AF, but in 72 hours your muscles are fresh and ready to be trained again even when you are natty.

I've already been training to 90% failure but I was doing way too much volume - 5 sets per exercise to failure, but on weighted pull-ups I been doing 10 sets - and I stagnated real bad. I think because of all that volume I been killing my recovery which is the reason I am not progressing anymore.

Anyway, I have been running a 6 day PPL split and will keep doing it but now I will do 1 working set per exercise to 110% failure. If in a month I will not make even the slightest progress, I will start training every muscle group once per week.

 

[b35n521]

Gym is so simple, Train low reps, close to failure 2-3x a week per muscle also limit redundancy so ur cns isnt fried. Also no point in doing a ton of sets, you get diminished returns and just a fuck ton more fatigue.

 

[Rolling8scones]

hasn’t the gym kinda been solved atp. 2-4 excerises per muscle, 2x sets to failure 6-8 reps with optional warmup, 2-3x frequency per week per muscle group and your in and out in less then an hour and your getting 90% of the results while keeping fatigue low

 

[Peachy]

hasn’t the gym kinda been solved atp. 2-4 excerises per muscle, 2x sets to failure 6-8 reps with optional warmup, 2-3x frequency per week per muscle group and your in and out in less then an hour and your getting 90% of the results while keeping fatigue low

Okay so this is pretty much what I am going for now. Question is, if I am too fried from 2x a week frequency for muscle group, should I do 1x a week instead?

 

[Rolling8scones]

Okay so this is pretty much what I am going for now. Question is, if I am too fried from 2x a week frequency for muscle group, should I do 1x a week instead?

i’m honestly not sure how you’d even do that. 1x frequency your leaving gains on the table and your muscle will start to use itself that’s why hitting 2x frequency min is considered gold standard

 

[Peachy]

i’m honestly not sure how you’d even do that. 1x frequency your leaving gains on the table and your muscle will start to use itself that’s why hitting 2x frequency min is considered gold standard

I'm running a 6 day PPL split Monday through Saturday.

Every Monday, Tuesday, and Wednesday the workouts are much better because I feel recovered after that one rest day that this split gives you. Thursdays, Fridays, and Saturdays are always hell because I did not get that 1 day of rest. Should I do PPL/rest/PPL/rest instead? That would leave 96 hours in between working out each muscle group which would still be at a 2x a week frequency.