Today is another update regarding my progress. As my readers are aware, I have been changing up my training and nutrition and have some goals (not yet made public) that I am working on. So far, things have been going very well.

After 3 weeks of changing things up completely, I am down 17 lbs. on the scale and close to 6% body fat. Things are going in the right direction and I am very pleased. The hard work has been paying off in so many ways. I have alot of energy and I feel alot better about myself. In addition, I am the lightest I've been in about 6 years.

The training has been very different, but just as focused as always. I enjoy the varied nature of the workouts. The intensity is definitely there. I have a “never quit” mentality that just goes well with this type of training. What is interesting is that the more weight I lose the more motivated I become to get in better shape. It is just amazing!

I am busily writing articles for this site and http://fitnessinventor.com (please check it out as it is an amazing fitness site). I am trying to write different types of articles in both places. It really stretches my brain a bit and that's a good thing.

I am still working on membership content for this site. When I feel I have enough I will open up the membership area. I don't want to charge for a special area if I don't have good content to support it. That would just be wrong.

Finally, I'd love it if you guys would let me know what you'd like to see on this site. I am working hard to come up with great content to share with you. I apologize for missing last week. I was not very organized and things got a bit out of control. This week I am back on track!

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• My Focus Journal Entry #10
• Y3T Principles Reviewed
• Y3T Review Revisited
• Monday Madness: Get Your Calves to Grow
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Sometimes I wonder what's the deal with people I see at the gym. They show up on a regular basis, but they really don't give much effort during their training. At times they are even there at 4 a.m. It really makes very little sense.

I see strange things all the time. They guy who comes into the gym at 4 a.m., heads straight to the bench press area and adds 10 lb. plates on either side of the bar. He then does a strange ritual where he lifts the bar, but slaps it against the guards on the bench. He sets the weight down and then reads his newspaper. Every so often he completes another set.

There is also the guy who comes to the gym every Saturday morning. He enters the power rack and loads the bar with a ton of weight. He unracks it, wobbles around because it is far too heavy for him, and then proceeds to do a 1/4 squat, grunting the entire way. What's that all about?

There are the people who come to the gym and then do nothing but body weight exercises. Why come all the way to the gym early in the morning to do what you could do at home?

It never ceases to amaze me the things you see when you go to the gym. If you take the time to look around the hilarity will ensue. It is a source for never ending comedy. I just don't get what that is all about. Do people think that the gym is just a great place to pass the time? Can't people think of better things to do with their time than waste it pretending to workout? Yes, I am glad people come to the gym, but come on…do something while you are there!

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Lat Pull Downs are an excellent exercise for building up the size of your back. They can be used in conjunction with a rowing movement to really push the back to grow faster. While some people recommend using these to improve their chin ups, I would disagree at their effectiveness in that task.

The lat pull downs are what cause that classic V-shape in your back. However, most people execute the movement incorrectly. There are many things people do wrong when using this exercise. Some examples of issues:

• The use of momentum
• Going far too heavy
• Not squeezing at the bottom of the movement

I hope you've enjoyed this description of a lat pull down and how to properly execute that movement.

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We have discussed the Elements of Training and how they work together to make your training better. The first variable in the Elements of Training is training frequency.

Defining Training Frequency

In its simplest form, training frequency refers to the number of times a muscle group is trained each week. It is one of the important variables in your training routine. Changes to the frequency variable have a profound effect on your training results. Even frequency itself depends upon other variables in order to work at the best level possible.

Recovery and Frequency

When planning a training program it is not enough to layout the exercises and in what order they will be performed. You also need to know how often to do these exercises over a given time period. Optimal recovery time is necessary to maximize your growth potential. Taking enough time in between sessions is one key element to the frequency variable.

At one point in time I was doing a 3 day a week program. I got to a certain point where I could tell I was not recovering. I took the advice of a mentor and lowered the frequency to just 2 times a week. While my brain was screaming that it didn't make sense, my body responded. This additional recovery time enabled me to make some fantastic gains.

How much is right?

There are really 3 schools of thought on frequency:

1. Train three times per week
2. Train six times per week
3. Train hard and return when you can lift more

Train Three Times Per Week

The proponents of this type of frequency would generally point you in one of two directions. You will either use a full-body routine or you will do a split, but rotate through the upper and lower during the week. I personally subscribe to the 3 days a week, full-body frequency method. That does not mean I don't change it up at different times of the year, but my overall preference is for this frequency.

Train Six Times Per Week

Mel Hennessey prescribes to the idea that if you want to improve on a certain lift, execute it 6 days a week. The Bulgarian strength athletes also subscribe to this method. Absent other stimulus, this is probably an effective way to train if, for instance, you wanted to increase your bench press numbers.

Train Hard and Return When You Can Lift More

This method leaves you training a given muscle group every 3 to 10 days. Fred Hatfield was a major proponent of this method. This method is essentially “play it by ear.”

My Thoughts

I believe training frequency is the one variable that is very much related to your genetics. Each individual is going to work best with a different frequency. This variable increases in importance the longer a person has been lifting. Frequency is also dictated by how much time you can devote to training. Most people are definitely able to train once every five days.

Frequency is a variable that will change depending upon your needs and what you are trying to accomplish. Some very successful programs work on varying the frequency of the training. You have to conduct your own experiments and see what is best for you. Once you find it, stick to it. Your training success will skyrocket!

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• Elements of Training: Introduction
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