High Frequency Training

High frequency training is a great way to peak your training 2-3 times a year. I say 2-3 times a year because going for too long training with high frequency will burn you out and the results will diminish. I only keep this type of training for times like before holiday or Christmas so i push my physique to maximum knowing that rest is coming.

What is high frequency training?

Simply means that you hit the major muscle groups every day you train. And you hit them with the most bang for your buck exercises. There is many variations of high frequency training but here is the routine that i used to hit my 140kg on bench press and Olympic squats for 3 reps. I also managed 190kg deadlift for 5. I know it is not crazy impressive but the take home message is that i managed to increase my lifts with 15% for 3.5 weeks.

This rate of improvement is impressive but only works as i mentioned above once in a while.

Here is a general outline of the routine.

Day 1 morning

  • Squats
  • Leg curls
  • Bench
  • Chin ups

Day 1 afternoon

  • Snatch grip deadifts from podium

Day 1 morning

Sets: 5×5

  • A-1 Front Squats- 4010
  • Rest 100s
  • A-2 Lying Leg Curls
  • Rest 100s

Sets:5×5

  • B-1Bench Press-4010
  • Rest 100s
  • B-2 Chin ups- 4010
  • Rest 100s

Day 1 afternoon

Sets 5×6

  • A-1 Snatch Grip Dead Lifts from Plates-3010
  • Rest: 100s
  • A-2 Dumbbell Shoulder Press-4010
  • Rest 100s

Sets: 3×6

  • B-1 Snatch Grip Dead Lifts-3010
  • Rest: 100s
  • B-2 Lat Pull Down- 4010
  • Set: 2×6
  • C-1 Lat pull down-4010

Day 2

  • Squats
  • Leg curls
  • Bench
  • Chin ups

Sets:5×5

  • A-1 Back Squats-4010
  • Rest 100s
  • A-2 Seated Leg Curls
  • Rest 100s

Sets: 5×5

  • B-1 Incline Bench Press-4010
  • Rest 100s
  • B-2 Over hand Pull ups-4010
  • Rest 100s
  • Sets: 4×6
  • C-1 French Press-4010
  • Rest 90s
  • C-2 Incline Biceps Curls-4010
  • Rest 90s
  • Day 3: Rest
  • Day 4 morning : Follow day 1 morning routine but you will need drop the reps down to 4 on all exercises and put the weight up with 5-10%. I also used bands for squats and bench presses which means that you have to adjust the weight on the bar so you can do only 4 reps with maximum effort
  • Day 4 afternoon: Follow day 1 afternoon routine but you will drop the reps down to 5 and increase the weight with 5-10%
  • Day 5: Follow day 2 routine but you will need drop the reps down to 4 on all A and B exercises and put the weight up with 5-10%. I also used bands for squats and bench presses which means that you have to adjust the weight on the bar so you can do only 4 reps with maximum effort
  • Day 6: Rest
  • Day 7 morning: Follow day 1 morning routine but you will need drop the reps down to 3 on all exercises and put the weight up with 5-10% more effort than day 4. No bands for squats and bench presses on this day which means that you have to adjust the weight on the bar so you can do only 3 reps with maximum effort.
  • Day 7 afternoon: Follow day 1 afternoon routine but you will drop the reps down to 4 and increase the weight with 5-10% more than day 4.
  • Day 8: Follow day 2 routine but you will need drop the reps down to 3 on all A and B exercises and put extra 5-10% effort more than day 5. No bands for squats and bench presses which means that you have to adjust the weight on the bar so you can do only 3 reps with maximum effort.
  • Day 9: Rest
  • Day 10 morning: Follow the same routine as day 1 morning but this time use bands for Squats and Presses. You will need to adjust the weight on the bar so you can push the weights for 5 reps.
  • Day 10 afternoon: Follow the same routine as day 1 afternoon but you should be with 5-10% stronger than day 1.
  • Day 11: Follow the same routine as day 1 morning but this time use bands for Squats and Presses. You will need to adjust the weight on the bar so you can push the weights for 5 reps.
  • Day 12: rest

Keep going in the same manner dropping 1 rep down every workout and increasing the effort with 5-10% for another cycle until you get down to 3 reps. At that point it will be time to go back to your normal split routine.

Notes:

*make sure you keep records of every session.
*only use weights that you can handle with strict form. The bar needs to touch the chest on every rep, on squats your arse needs to leave a wet stain on the floor. For chin ups and pull ups, your chin needs to move above the handles at the top of the range.

Stay Strong!
Live Your True Potential!
Ivor