High Frequency Training program

K

Karky

2
I know HFT is really 5 FBW a week and above, but im starting with four to see how it goes.
Im trying to follow some principles waterbury talks about here: http://www.t-nation.com/readTopic.do?id=1324625

And yes, i know im training some of the same muscles two days in a row, thats the point.

And just so you know, i will be staying very clear of faliure with this program.

Sunday:
sets: 4 reps: 6
Rest: 30 sec between pairs
Load: about 80%

A1 RDL

B1 Inchline db bench
B2 Cable Row

C1 Ab rollouts
C2 External Rotationes


Tuesday:
sets: 8 reps: 3
Rest 45 sec between pairs
Load: about 85%

A1 BB Bench Press
A2 rear delt fly

C1 Good Morning
C2 Biceps curl

Wendsday:
sets: 4 reps: 6
Rest 55 sec between pairs
Load: about 80%

A1 Bendt over BB row
A2 Triceps Pressdown

B1 L-lat raises
B2 Russian Twist

Friday:
sets: 3 reps:8
Rest 60 sec between pairs and sets
Load: about 80%

A1: BW squats (only BW now due to knee injury)

B1: Pullups wide grip
B2: military press

C1: Hanging leg raises
C2: External Rotationes

---

Any comments appritiated!
 
Last edited:
Im bookmarking that article to read later. Im looking into similar training (4FBW) or a 22 week program written by Christian Thibaudeau.

The one thing I wanted to ask was you have rest "45 sec between pairs," does that mean A1,45 sec, A2 or A1,A2, 45 sec rest? The other thing I dont necessarily like is the isolation work on Tue, Wed. However I know you are doing mostly upper so I guess for the time being that is ok.
 
its A1 45 sec then A2 45 secs and so on. so 45 sec between each exersice, or id be dead.

Yeah not a bad idea Evo.

The isolation thing, is because waterburry said it was smart using isolation when working a muscle on consecutive days

So my first piece of new advice regarding HFT training is that you should alternate between single-joint and compound movements throughout the week. This is only necessary, though, for consecutive days of training. If there's a rest day in between, it's not necessary. For example, a five times per week triceps building plan might look like this:

Monday: dips

Tuesday: decline EZ bar extensions

Wednesday: military press lockouts

Thursday: off

Friday: close grip bench presses

Saturday: incline elbows out extensions

Sunday: off
Click to expand...

You see, on consecutive days he think you should use isolation and compounds for the same muscles. I guess its to not fatigue that quickly.

Thanks for the critique. Does the program look ok otherwise? or does it look like i could go for one week then die of overtraining?
I will put inn a deaload week every 5th week or so ofcource.

I edited it to get the isolation on a higher rep day

sunday:
sets: 4 reps: 6
Rest: 30 sec between pairs
Load: about 80%

A1 RDL

B1 Inchline db bench
B2 Cable Row

C1 Ab rollouts
C2 External Rotationes


tuesday:
sets: 8 reps: 3
Rest 45 sec between pairs
Load: about 85%

A1 Bendt over BB row
A2 Triceps Pressdown

B1 L-lat raises
B2 Russian Twist

wendsday:
sets: 3 reps:8
Rest 55 sec between pairs
Load: about 80%

A1 BB Bench Press
A2 rear delt fly

C1 BW squats (only BW now due to knee injury)
C2 Biceps curl


Friday:
sets: 4 reps: 6
Rest 60 sec between pairs and sets
Load: about 80%


A1: Good morning

B1: Pullups wide grip
B2: military press

C1: Hanging leg raises
C2: External Rotationes
 
The only thing I might do different is push the ext. rotations up to the 10-12 rep range. Other than that, it looks good. I would also (per Cressey) do side-lying db ext. rotations and db L-lateral raises+ext. rotation as one movement.

I'd also add in face pulls.
 
Okay, im gonna do a deload week now with my current routine, then ill start thisone. Ill see how it goes, ill keep you're recommendationes in mind and i will change it up if i see the need, its so much easier to notice whats wrong while you're actually doing it ;)

doing L lat raises with ext would only be adding an L lat before i do the rotation, so ill do that. Ive been thinking about actually doing all the rotator cuff stuff first thing every workout, something Waterbury recommends (he says do ext rotation, pushup pluss (pushing the shoulderblades as far forward with every rep as possible) and wrist extentiones.
So if i do that, i gotta have to find something to replace the external rotationes with inn there, or maybe i could add side lying db ext rotationes there. Does that work the cuffs alot different from the regular standing one?:
 
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