High-frequency training is a different approach to standard body building. It focuses on training the same muscle groups more often, rather than the traditional “one muscle group, one day” approach. High-frequency is often split into a 3 day a week, full body routine that focuses on the “big lifts” that hit more muscles at once. Steve Reeves used this method and he had one of the best-looking physiques, even by today’s fitness standards. So without further ado, let’s dive into the topic of high-frequency training.
Why You Should Try High-Frequency Training
Anyone can spout out why you should or shouldn’t do something, but let’s go over some basic reasons why high-frequency training will ramp up your gains.
First things first, let’s explain the workout set up. High-freq. training has three most common variations. First one is divided into a three day push, pull and legs split. For instance, on Mondays you would train pushing exercises such bench press, dips deadlifts, overhead presses and squats.
On Wednesdays you train pulling exercises like pull ups, rows, lat pulldowns and leg extensions, with Fridays being all about the legs. You can even make this into a six day split with one day off.
The second variation is an upper/lower body two-day split. Meaning you only have two days of workouts per week, but you can make this into a four or even six day split with the same principle. Third one is a regular full body, Monday/Wednesday/Friday, three days a week split routine.
Check out the pros of high-frequency training on the next page…
Pros of High-Frequency Training
1. Let’s say you decide to do a push/pull/legs routine. You will be working your muscles way more than you would if you did a regular bodybuilding bro split method of one muscle group per day, five to six days a week.
2. If you miss a day or two of workout, it’s easy to make up for lost training sessions because your training sessions work a lot more than just one muscle group. For instance, if you are doing a full body three-day (or six-day) split. If you miss Monday and Wednesday you can make it up on Thursday, Saturday, and Sunday. Which is something you wouldn’t be able to do if you focus one body part or muscle group per day.
3. Doing a high-frequency training means your workouts will be shorter. You don’t have to hit one muscle group from 20 different angles with 30 different exercises. You do fewer exercises in lesser time, but still get a lot of work done.
4. Your strength gains will skyrocket. Since your muscles are getting used on a much more frequent basis, there is more room for your muscles to adapt to weights and thusly make you stronger.
Don’t overload with the volume. Going high with set numbers can be counterproductive. So don’t do 30-40 sets per workout, do half of that. Also, keep in mind that not giving your body workout enough volume is just as bad. So find that right balance at around 15 sets altogether per workout session.
Also, this is a great way of playing around with rep ranges and switching from compound lifts to isolation work. If you stick to the push/pull routine, that’s ideal for doing compound lifts with fewer reps and sets one day and doing isolation work with more reps a bit more sets the other day.