Just read about High Frequency Training...wanna give it a shot. Help!

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holabuster

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Hey guys, for the past few years, I've been weight training I suppose the traditional way. Lots of sets and a split like: pull/push, chest/back/legs/shoulders, etc. However, I just read an article that says high frequency training (training many times a week with compound exercises and low sets per workout) is the better way to gain muscle.

As a result, I put together this routine and want everyone's opinion. What do you think of high frequency training? Anyone try it before? How were the results? Is this overtraining?

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Deadlifts
2 sets of 10
Legs, Lower Back
Bench Press
1 set of 10
Chest, Triceps
Pull ups
2 sets of 10
Lats, Biceps
Dips
1 set of 10
Chest, Triceps
Crunches
1 set of 30
Abs
Standing Dumbbell Shoulder Press
2 sets of 10
Shoulders, Triceps
Lunges
1 sets of 10
Legs
Bent-over Rows
2 sets of 10
Lats, Biceps
Shrugs
1 set of 20
Traps

Daily Sets:
Quads 3
Hams 3
Gluts 3
Calves 3
Lats 4
Erector Spinae 2
Abs 1
Triceps 4
Biceps 4
Pecs 2
Deltoids 2
Trapezius 1

Five days a week
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How should I change this five day a week routine? Thanks.

Btw, I tried it today for the first time and wow, it was quite intense. I think I went from exercise to exercise a little too quickly. I took about 5 minutes to stretch and then the routine itself only took about 35-40 minutes.
 
5 days a week?!

try 3 days a week. 5days of weightlifting will do nothing but overtrain and shred muscle. YOU MUST GIVE YOURSELF TIME TO RECOVER.
 
yeah 3 days a week is good.
you dont need very high volume on full body workouts either.
30-40 is enough per muscle group if you want to gain muscle (correct me if im wrong here people)

and i would add some regular squats in the routine, and you might not want to do deadlifts and squats on the same day, i know it kills me.
 
I agree w/ malkore...a 3 day/wk full-body will do you just fine. You could also split it into 4 days/wk for a push/pull, but 5 days a week will break down your CNS.

A 3-day/wk would go something like so:

Deadlifts, Squats, Bench Press, Bent over row, Shoulder press, pull-ups:

Day 1: 4x10
Day 3: 3x8
Day 5: 8x3

or something along those lines.
 
Those numbers don't represent sets and reps, do they Cynic?? 8 sets of 3? Or could you please explain?

Yeah, i'll go into a three day full-body routine. I know squats are a great exercise but I don't think it would be wise to do both deadlifts and squats on the same day.

Any advice on this and/or the exercises?
 
Yes, it's always expressed as sets X reps.

The full expression of parameters would be 8x3x90% (where 90% is 90% of your 1RM), or 8x3x155

Now, mind you, you don't use the same weight with 8x3 as you would 3x8. I used to do a 4x6 and 8x3 and the weight on 8x3 days was 25% more than the weight I used on 4x6 days.
 
holabuster said:
Those numbers don't represent sets and reps, do they Cynic?? 8 sets of 3? Or could you please explain?

Yeah, i'll go into a three day full-body routine. I know squats are a great exercise but I don't think it would be wise to do both deadlifts and squats on the same day.
Click to expand...

You can do squats and deads on the same day; I don't really recommend maxing out on both movements but you can do both on the same day.

And the only time that it really changes from setsXreps is when you see a weight in front like squat:225X5X3 and then you have 225 lbsX5 repsX3 sets. Oh yeah, hte program at qwa.org is set up as percentagesXreps like 80%X5r. And now I'm just complicating stuff.
 
holabuster said:
Those numbers don't represent sets and reps, do they Cynic?? 8 sets of 3? Or could you please explain?

Yeah, i'll go into a three day full-body routine. I know squats are a great exercise but I don't think it would be wise to do both deadlifts and squats on the same day.

Any advice on this and/or the exercises?
Click to expand...

I would pair RDL's with squats or leg curls. Deadlifts would get paired up with lunges, stepups, front or hack squat.

I try to avoid doing conventional deads and back squats on the sameday because they are my biggest lifts.
 
what are RDL's?

And from the article's i've read. It's been advocated that you only do one work set of each compound exercise. Two at the very most. What do you think of this? I don't understand the advice to do 8x3?
 
holabuster said:
what are RDL's?
Click to expand...




And from the article's i've read. It's been advocated that you only do one work set of each compound exercise. Two at the very most. What do you think of this? I don't understand the advice to do 8x3?
Click to expand...

That may be true. I'm doing a pre-made break-in and none of the exercises are duplicated.
 
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