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Chad Waterbury – High Frequency Training

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Instead of packing more and more into a lengthy exercise, training more frequently is better for gaining muscle.
Exercises such as pull-ups, push-ups, dips, lunges, single-leg squats, and single-leg deadlifts are suitable for high frequency training (HFT).
In addition to your regular routine, perform one of these exercises every day, increasing the reps each time.
Utilize HFT over the long term. The last two months have seen the highest growth. You could discover that you are at your strongest ever.
LONG EXERCISES VS. FREQUENT, SHORT EXERCISES

There is a dizzying variety of training programs available. Yet the majority of contemporary regimens fall short of promoting quicker muscle gain than lifters did in 1969. It’s true that bodybuilders nowadays are considerably larger than they were in the past, but medications are mostly to blame for this discrepancy.

Why has development been so slow? There are two likely outcomes.

Perhaps the maximum rate at which our physiology permits muscular growth has already been reached. Maybe our genes have a limit set on how quickly we can develop hypertrophy.
There is yet a more effective approach that nobody has yet discovered.

There are only two conceivable approaches to solving the hypertrophy puzzle from the standpoint of training:

Increase growth in just one workout.
Get in more workouts.

If we choose option #1 and focus on finding a method to squeeze more progress out of a single session, we soon hit a brick wall. How can I express this? We would all find time to do it if 100 sets of curls over the course of two hours could increase our biceps by an inch.

This theory is also the simplest to test. Everyone who has tried a four-hour training session has eventually come to the conclusion that it is both ineffective and unwise for building muscle.

I’m not claiming that choice 1 is indisputably hopeless. But if the solution is that we need a lot higher volume in a single workout, I have no clue how to go about it without putting your immune system and joints under a lot of strain.

The second choice, which is to workout more frequently, is left. Twenty exercises can create more muscle than four, if there is one unquestionable fact regarding training for hypertrophy. The issue of exhaustion and recuperation then arises. How will you control them?

I classify training four or more times per week as high frequency training since the majority of lifters only work a muscle group three times per week or fewer (HFT). Since 2001, I’ve been experimenting with various HFT software. This new version was created for you if muscle gain is your main objective.

OVERVIEW OF HFT

Pick one activity, such as pull-ups or push-ups, to practice every day.

Maintain your regular gym routine, but add in an extra workout every day by according to the guidelines and progression chart below.

1. Begin with less money than you think you’ll need.

Rule #1 is the most important aspect of HFT, therefore keep it in mind at all costs. You’re far better off believing that the first few weeks of a focused HFT plan are too simple.

I started a six-month daily pull-up journey on January 5, 2011. On the first day, I performed five pull-ups using the bar that was hung in my doorway. I performed six repetitions the next day.

I easily could have performed 20 reps at once, but I chose not to. I had already learned my lesson by doing too much too fast since I was in it for the long haul. I performed 182 pull-ups distributed throughout the day on July 1 of that year. I performed 181 repetitions the day prior. It was 180 reps the day before.

Nevertheless, throughout those last several days, I experienced no joint or muscle discomfort at all. The explanation is that it took me six months to gradually increase to that volume.

I know you’ll believe you can start with more reps when you read my new guidelines for a targeted HFT plan, but as my Russian gymnastics teacher loves to say in his thick accent, “Just because you can doesn’t mean you should.”

WHAT YOU SHOULD DO IS:

Start with a workout you can complete while still fresh for 12 to 22 repetitions. Say you can complete 13 pull-ups in a row. As evenly as you can, divide that sum into two sets: in this example, 1/7 and 1/6. You should perform that many reps on the first day.

Add one extra rep the next day. Therefore, you will perform two sets of seven repetitions. Spread the sets as widely as you can. Doing a morning and an evening set is recommended.

When the volume is modest in the beginning, this won’t seem important, but if you gradually increase the reps until you reach 60 or more, it becomes crucial and imperative to space out the sets throughout the day.

2 – SELECT THE APPROPRIATE EXERCISES AND APPLY THE BEST TECHNIQUE

Perfect your form on each rep. When you are only performing half as many repetitions each set as you might be, poor technique is hardly an excuse.

The best exercises for the HFT approach described in Rule #1 are listed below. Regardless of the exercise you select, it should be dropped from your present training regimen (the one you do in the gym).

Pull-ups: In a perfect world, do them from rings. Use a hammer grip if rings are not an option (palms facing each other). Use the smallest hammer grip you can if you desire larger biceps.
Push-ups: Any variant is effective. Do a diamond pushup to enhance your triceps further. Do the judo push-up (also known as the divebomber) or handstand push-up if you want to develop your shoulders generally.
Dip: If you can, carry them out from rings. If not, utilize just parallel bars and adhere to a very tight form. Never do the variation with your hands on a bench or chair behind you. Remember that anyone with issues with their AC shoulder joint should avoid doing dips.
Any form of a lunge is effective. I like to lunge backwards or with my back foot on a slider.
Squat on one leg: Any variation is acceptable. A single-leg squat from an elevated platform is often acceptable because most men lack the mobility to do HFT for the pistol.
Hold a dumbbell in either hand, or in the hand across from the working leg, when doing a single-leg deadlift. When selecting the proper load, always err on the side of caution.
3. Persist with HFT for longer than you anticipate.

Even the quickest muscle growth takes time, despite HFT being the most efficient method for it. When hypertrophy is your main objective, you should think in terms of months rather than weeks.

As much as you do, I want a 30-day fix, but that’s frequently not doable. My highest improvements during the six-month HFT regimen for pull-ups were in the final two months. Finding time to spread out 100 or more pull-ups throughout the day wasn’t always simple, but it was worthwhile!

How long should you adhere to an HFT strategy, then? as long as it takes for the muscles you are working out to grow to the size you desire.

It may take four months or eight weeks to get there. Maintain your efforts while caring for your soft tissue. If you want a change of pace, modify the workout variant.

Now, if you adhere to a targeted HFT plan for a particular exercise, let’s say the pull-up, for a prolonged period of time, you risk running out of time to complete your daily rep objective. Let’s pretend it is 80 repetitions. Continue performing 80 repetitions every day if you believe that is the most amount of time you have available.

Finishing those 80 repetitions in fewer sets is the key to making sure they continue to build muscle. Over the upcoming several months, make that your new goal.

What to look out for with the T-spine

The signals for each of the suggested HFT exercises listed above are too many for me to write them all here. However, I can tell you what will likely be the largest issue when you begin performing pull-ups or any other upper body exercises on a regular basis: a lack of T-spine extension.

When the T-spine cannot move normally, it will have negative repercussions that extend from your neck to your shoulders and all the way to your low back. The first thing I check for in each male who comes to me with shoulder discomfort is a locked-up T-spine.

You can quickly ascertain whether the expansion of your T-spine is normal. With your palms pointing front, execute a dumbbell shoulder press while standing.

Can you lockout by pressing the dumbbells straight overhead without feeling your ribcage rise? If so, the exam was passed. You must repair it using the downward dog yoga stance if you failed.

There is a strong reason why the downward dog position has been practiced for so long. It’s actually the most effective exercise I’ve discovered for boosting T-spine extension.

Assume the highest hip position you can while maintaining a locked-down ribcage by engaging your abs firmly. Maintain a tucked-in chin and straight arms. While remaining in that posture for a minute, take slow, deep breaths in through your nose and out through your mouth.

Recheck your standing dumbbell shoulder press after that. You ought to be able to push the dumbbells above without lifting the lower ribs if your lack of T-spine extension wasn’t too severe.

DO NOT KNEE-BUCKLE

It must be a single-leg activity if you decide to practice HFT to strengthen your legs.

Your knees must remain out of valgus, which is the inward knee-buckling you occasionally experience when you land from a jump or squat a heavy weight, for any lower body action.

It is crucial to avoid having your knees in a valgus position. Whatever leg exercise you decide to do, make sure to keep your knees from buckling inward at any point throughout the activity.

Fitness

More information about Fitness:

Regular exercise and physical activity promotes strong muscles and bones. It improves respiratory, cardiovascular health, and overall health.
Staying active can also help you maintain a healthy weight, reduce your risk for type 2 diabetes, heart disease, and reduce your risk for some cancers.

Moderate aerobics exercises 3 times a week for 30 minutes can reduce cancer risk Cancer-based exercises provide relief to the patient during
cancer treatment There are many benefits to exercising. But it’s even more beneficial for cancer patients. This has been proven in research published in the medical journal ‘Cancer Journal for Clinicians’.

Salepage : Chad Waterbury – High Frequency Training