Frequency of resistance training

[Annelie Shield]

The recent debate about overtraining brought into focus some of the disparate views regarding the optimal frequency of resistance training. Weightlifters at the highest level (and many at lower levels) typically train 5-6 days per week, often performing heavy squats on each training day. Bodybuilders at most levels typically train individual muscle groups 1-2 times per week. I have less idea about powerlifters at a high level but those few I know seem to train each lift with either a low (1-2/week) or intermediate (3/week) frequency.   I am interested in hearing the rationales that others on the list may have for these wide ranging frequencies.   I have no real trouble with the observation that cleans and snatches in their various forms can be performed 5-6 times per week because they involve little eccentric activity in comparison with squats and deadlifts. Furthermore, the loads involved are significantly lighter than those lifted in less dynamic movements that bear some similarity (eg one might snatch 100kg, power clean 130kg whilst deadlifting 180-240kg). Both factors suggest that less muscle damage and a faster recovery will occur after performing power cleans and snatches than heavy deadlifts. Lastly, improvements in technique, which are vital for good cleans/snatch performances, occur faster when training is more frequent.   The mental barrier I have is in understanding how weightlifters are able to tolerate squatting 5-6 times per week. If we assume that trial and error (over many generations) has lead to the optimal approaches being found by today's lifters, why does the weightlifter squat 2-6 times more frequently than the bodybuilder and 2-3 times more frequently than the powerlifter?   Aspects of training obviously differ, such as whether sets are taken to failure, the number of sets performed, the recovery time between sets, the loads lifted and the rep ranges employed. The extent to which one relies upon muscular versus neural adaptations may also be a factor. The question is, how do these differences allow for such significant variation in frequency?   If anyone on the list has insights here I am keen to hear them although I would prefer rationales based on the available literature and accepted theory rather than testimonial evidence. I will post a summary of the replies.   Tony