r/FTMFitness • u/good-boi-Morado • 8h ago

Question Hypertrophy vs Frequency?

Hey guys!

I’m getting back into lifting at home and still learning the science behind method.
But I don’t lift to failure, especially bench because I’m by myself.
I have safety bars but can’t get full range of motion when they’re engaged.

Would I get better gains by increasing frequency?
Like lifting everyday?

Or do I still need to take a rest day between and not just switch to one or two rest day/week?

TIA

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u/BrOwHaTtHe3 8h ago

Definitely don't train every day. Male sure to hit every muscle group 2-3 times a week (do whatever split you find fun), and do train to or close to failure. And just use dumbbells instead of a barbell for bench.

Edit: I meant don't train the same muscle every day, and don't train every day anyway, always at least 1 or 2 rest days

1

u/good-boi-Morado 8h ago

Yeah, I figured it was a bad idea

Just hungry for results lol

Edit: But I do like your idea for dumbbell bench
I just don’t have as many plates for them to build to where I wanna be

But I’ll make it work!

1

u/jacethekingslayer 8h ago

Volume and intensity will be your most important metrics for growth. The higher the intensity (which we can also think of as proximity to failure, in this case), the less volume needed and vice versa. Frequency is a means to achieve more volume or to spread volume across a given time frame based on recovery needs. Some people also just respond really well to increased frequency regardless of volume.

Since you can’t/don’t go to failure, yes, you should try increasing volume/frequency. You can also use intensifiers to help you increase intensity. On bench, for example, you can try supersetting with pushups or chest flies to failure. Other common intensifiers include drop sets, partials/myo reps, and tempo work.

You don’t need a rest day between every workout. In fact, there are some people who don’t take any rest days. Your recovery needs will be based off your volume and intensity vs. your daily calorie intake, sleep, hydration, and genetics.

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u/good-boi-Morado 8h ago

Oh! I see
Still pushing it, but switching to something safer on the same target muscle

That makes sense, thank you

Edit: Also, for the other info
Very helpful