Simple guide to high-frequency training for bodybuilding

[gr8whitetrukker]

This thread has successfully mind fucked me. Ill probably open my training log tonight and figure out a way to divide my routine to "high frequency".

Do you guys do full body every day hitting each body part? Or split them to every other day?


Sent from my iPhone using Tapatalk

My spin on WC's setup:

Workout "A"---

Primary work:
Front squat
Flat dumbbell
Dumbbell Rows

Secondary Work:
Leg Ext
Tricep pushdown
Machine curl
Rear delt crossover


Workout "B"---

Primary Work:
Incline Dumbbell
Bent barbell rows (pendlay)
Romanians

Secondary work:
Lying leg curls
Cable seated rows
Dumbbell laterals
Nautilus iso curl
Nautilus tricep ext

3 SETS FOR ALL EXERCISES
Undulating rep ranges 5, 8, 10 for primary work
Secondary work I generally do reps of 10. A little room to play with the secondary stuff

So it's a 6 day routine.
Workout A&B (day 1&2) reps of 8. 80% 1rpm
Workout A&B (day 3&4) reps of 5. 85% 1rpm
Workout A&B (day 5&6) reps of 10. 75% 1 rpm

No failure training
Calves preferably ED (if time permits)
Rest 1 day

 

[Docd187123]

So the idea of super compensation, that is to work the muscle and let it rest for extended periods of time is what is responsible for the 6 day a week bro split. This principle is primarily used in the western weight lifting community. If the lifter doesn't cause enough damage this principle becomes largely useless. I noticed as I got bigger and stronger the less realistic it was for me to cause significant tissue breakdown in 1 session per body part per week. It worked fine as a natty as I was in my beginning phases. As I advanced thru more was needed. But I didn't have access to this info back then. The internet wasn't what it is today and to be honest I didn't really know where to look. Most of what you found is what he/she does usually a pro or an athlete. I believe i waisted a good many years on a program that was ineffective. It's quite impressive that in the short couple yrs WC has been lifting he already found this.

All good training programs rely on supercompensation, bro splits take the idea to the extreme in an ineffective manner imo as they hammer a single muscle each day once a week. A muscle doesn't need a week to recover nor do you always want full recovery between sessions.

 

[weighted chinup]

Another problem with the single-factor approach is timing, if you wait too long before providing additional training stimulus then you end up going backwards (regresses too much and you end up returning to where you were before you added the last sessions stimulus) and no progress ends up being made.

This graph demonstrates this phenomenon nicely:

 

[D-max]

My spin on WC's setup:

Workout "A"---

Primary work:
Front squat
Flat dumbbell
Dumbbell Rows

Secondary Work:
Leg Ext
Tricep pushdown
Machine curl
Rear delt crossover


Workout "B"---

Primary Work:
Incline Dumbbell
Bent barbell rows (pendlay)
Romanians

Secondary work:
Lying leg curls
Cable seated rows
Dumbbell laterals
Nautilus iso curl
Nautilus tricep ext

3 SETS FOR ALL EXERCISES
Undulating rep ranges 5, 8, 10 for primary work
Secondary work I generally do reps of 10. A little room to play with the secondary stuff

So it's a 6 day routine.
Workout A&B (day 1&2) reps of 8. 80% 1rpm
Workout A&B (day 3&4) reps of 5. 85% 1rpm
Workout A&B (day 5&6) reps of 10. 75% 1 rpm

No failure training
Calves preferably ED (if time permits)
Rest 1 day

I'm going to give this a try. If I'm understanding right, for workout a, you would do your front squats 3 sets of 8, all at 80%?

Do you do warm-up sets at all?

I've made decent, steady progress doing p/p/l, but I'm ready to get more serious and try something different.

 

[gr8whitetrukker]

I'm going to give this a try. If I'm understanding right, for workout a, you would do your front squats 3 sets of 8, all at 80%?

Do you do warm-up sets at all?

I've made decent, steady progress doing p/p/l, but I'm ready to get more serious and try something different.

Day 1&2 A&B = 3 sets of 8 @ 80%
Day 3&4 A&B = 3 sets of 5 @ 85%
Day 5&6 A&B = 3 sets of 10 @ 75%

For all main lifts.
Ancillary work doesn't use a percentage of 1rpm. It's ancillary work. But important nonetheless and I'm looking to add weight here when I can also

 

[RingMeister01]

OP, I apologize if you covered this but what rep range do you recommend for legs? For example back squat and leg extension?


Sent from my iPhone using Tapatalk

 

[Oregongearhead]

NOTE TO FIRST TIMERS: You might want to practice with just the bar at first if you've never done front squats . It doesnt go smoothly for everyone Practice lite !!

 

[Nat2Syn]

Good read. Learned a few things that I will use to tweak my current regime. Thanks

 

[gr8whitetrukker]

For the first time I'm having legit knee issues. I got that vaunted 365 for 4 today. Fell short of 5, which is the goal. Went for the 2nd set and bombed the fuck out. Called off the 3rd set immediately. My knees feel like I'm 100 all of a sudden!

I think it's from 2 things:

1) my ass to ankles performance of the front squat
2) a narrow stance which causes alot of knee flexation especially for me at 6'1 is ALOT of knee forward movement. I can generate alot of power this way. Which sucks...

So unless yall got some input I'm gonna have to leg sled it for a couple weeks and cut the stack in half on leg extensions to hopefully recuperate full ROM knee movement and continue chasing 405x5 on my front squats. Which is my entire motivation this cycle

 

[RingMeister01]

I must say thanks to OP and thread participants. I tried this routine out (with a little of my own tweeking) and love it. I've been following "bro splits" for a year so transitioning to high frequency is taxing. I'm doing body part every other day until I can build CNS for hitting everyday.


Sent from my iPhone using Tapatalk

 

[Eman]

For the first time I'm having legit knee issues. I got that vaunted 365 for 4 today. Fell short of 5, which is the goal. Went for the 2nd set and bombed the fuck out. Called off the 3rd set immediately. My knees feel like I'm 100 all of a sudden!

I think it's from 2 things:

1) my ass to ankles performance of the front squat
2) a narrow stance which causes alot of knee flexation especially for me at 6'1 is ALOT of knee forward movement. I can generate alot of power this way. Which sucks...

So unless yall got some input I'm gonna have to leg sled it for a couple weeks and cut the stack in half on leg extensions to hopefully recuperate full ROM knee movement and continue chasing 405x5 on my front squats. Which is my entire motivation this cycle

You wear anything on your knees trukk? Sleeves, wraps?

 

[bdub22]

For the first time I'm having legit knee issues. I got that vaunted 365 for 4 today. Fell short of 5, which is the goal. Went for the 2nd set and bombed the fuck out. Called off the 3rd set immediately. My knees feel like I'm 100 all of a sudden!

I think it's from 2 things:

1) my ass to ankles performance of the front squat
2) a narrow stance which causes alot of knee flexation especially for me at 6'1 is ALOT of knee forward movement. I can generate alot of power this way. Which sucks...

So unless yall got some input I'm gonna have to leg sled it for a couple weeks and cut the stack in half on leg extensions to hopefully recuperate full ROM knee movement and continue chasing 405x5 on my front squats. Which is my entire motivation this cycle

That sucks. But i would go with what you said def dont want to fuck up your knees. Thats what always scares me about squatting i have fucked up knees from sports so im always afraid im gonna blow one out.

 

[gr8whitetrukker]

You wear anything on your knees trukk? Sleeves, wraps?

Au natural

 

[Eman]

Au natural

Get yourself some sleeves my man... I bet it solves your problem. Gotta think about longevity. I've had knee problems since my teens... always best when I stay on top of it rather than try to nurse it. I use sleeves for everyday stuff and wraps for heavy work.

MB STrong sleeves are excellent IMO. I know SDB (sp?) are also supposed to be great.

Cortisone is another thing that works great, but it's something you really wanna hold off on.

 

[turcao]

+1 on the knee sleeves. I got the SBD sleeves on RodgerThat's recommendation and they're worth the money

 

[gr8whitetrukker]

+1 on the knee sleeves. I got the SBD sleeves on RodgerThat's recommendation and they're worth the money

What am I looking at? $$$

 

[Xlgx]

Rehbands for sure

 

[weighted chinup]

What am I looking at? $$$

A pair of $10 elastic tensor bandages from the pharmacy does the job for me. These are great for front squat because you can move fast under the bar. You don't have to wrap them super tight, just enough to keep the knees warm.

If you need something more along the lines of traditional wraps (but not quite the same at all) then I would get these since you front squat primarily:

Russian Knee Wraps (3.5 meters / all colors) – hookgrip store

Btw, that same store sells a pair of knee sleeves for around $15, about the same price as elastic tensor bandages. I haven't used them but a friend of mine has one.

Blue/white hookgrip knee sleeves 2.0 – hookgrip store

 

[Runpuddrun]

I never had sleeves until a few months ago. They're amazing. Especially if you go a2g. I only use them once I get above 75% though.

 

[turcao]

What am I looking at? $$$

SBD are around $80-$90 a pair. Check out Anderson Powerlifting or just google SBD Sleeves. Rogue has the Rehbands which I think are a little less but I think they're pretty good also. I haven't used the Rehband but a guy at my gym loves them.