Can you train everyday?

The short answer to the question of training everyday is, yes.

You can train everyday so long as it adheres to the following:

  • Daily lifting corresponds with your long/short term goals
  • Training is programmed correctly (intensity, total volume, workout density)
  • It doesn’t exceed your MRV – Maximum Recoverable Volume
  • Deloads/Easy days are planned in
  • There is logical progression
  • Session do not exceed 1 hour
  • You enjoy it – Arguably the most important

There is a good book covering the the recently popular ‘Squat Everyday’ that was based on the Bulgarian Style of training, however it is wroth noting that these and typically other athletes who train daily are weightlifters. This is because weightlifting requires a high degree of skill and while the sets will be high the reps will fall in the range of 1-3 for main lifts and 4-7 for accessory lifts.

When it comes to training daily you need to vary the loading parameters, this can be done from working off a daily  1 rep max then performing back a off set(s) for your volume needs – for example, going to a heavy single then taking 60-70% of that number and doing 1 back off set of 20 reps. You could simply work up to a daily Rep Max say 5,3,2 and cycling these for each lift so some days you have a 5rm squat, 3rm bench and 2rm DL, then the next time it would  be a 3rm squat and so on.

This isn’t gospel, it’s just a suggestion. You’ve also got the 5-4-3-2-1 countdown for each lift, this will then allow a strength circuit to be performed, it might look like this:

  • A1 – Squat
  • Rest 1-2min
  • A2 – Press
  • Rest 1-2min
  • A3 – Power Clean
  • Rest 1-2min
  • Back to A1 and repeat until 5-4-3-2-1 reps done

You can find another great example of how to program daily training by reading Easy Strength by Dan John & Pavel – here is link to some chapter notes from it: http://danjohn.net/2011/06/even-easier-strength-perform-better-notes/

In short, training daily is perfectly doable, however it lends itself better to strength/skill based training. Fatness & Hypertrophy will be achieved, however it would require programming to be spot on to avoid pushing the envelope too hard. You will often leave the gym feeling worked but strong, almost like you could do more, however you must resist the temptation to do more as the volume over the week is cumulative and takes a toll.

Enjoy,
Ross

Here are some good links to resources on this subject:

http://www.salisbury.edu/sportsperformance/Articles/INTENSITY%20OF%20STRENGTH%20TRAINING%20FACTS%20AND%20FALLACIES%20-%20ZATZIORSKY.pdf

https://www.researchgate.net/profile/Michael_Zourdos/publications

https://www.myosynthesis.com/squat-every-day

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