Simple guide to high-frequency training for bodybuilding

[Masters Power]

I've trained seven days a week for years. During meet training and off season as well. Generally hitting each body part twice per week.

Volume is low compared to most while the intensity is high. Focus is mainly on compound movements with the accessory work designed to bring up weak points for powerlifting movements.

Not completely on point with the original topic as I focus mainly on strength training but high frequency training can be used successfully in both bodybuilding and powerlifting.

 

[D-max]

Finished day 2 of this. I have to say it's a lot harder than it looks. I was on the fence about it because it just didn't seem like you are doing much work. Wrong. When Truk says it'll make you grunt, spit, and kick your ass he's not kidding. I don't feel much of a pump like I did before, but I do feel pretty exhausted when I'm done. I like it.

 

[gr8whitetrukker]

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

I ordered the black/red knee sleeves and the black knee wraps from this store you linked me too. Got both with shipping =$42! Not bad. Says the russian&chinese olympians use them. Will report on quality when they arrive

 

[weighted chinup]

I ordered the black/red knee sleeves and the black knee wraps from this store you linked me too. Got both with shipping =$42! Not bad. Says the russian&chinese olympians use them. Will report on quality when they arrive

That's a good price. I'm interested in seeing how the Russian wraps work for you. The HG sleeves are very popular but the Russian wraps interest me a lot more. These guys use them though, so I'm guessing they do the job properly.

 

[Docd187123]

That's a good price. I'm interested in seeing how the Russian wraps work for you. The HG sleeves are very popular but the Russian wraps interest me a lot more. These guys use them though, so I'm guessing they do the job properly.

I love the Adipowers. I would sell my kidney to get a pair.

 

[weighted chinup]

I love the Adipowers. I would sell my kidney to get a pair.

They're great shoes. My brother has a pair, but I wouldn't want anything other than my Romaleos.

 

[Docd187123]

They're great shoes. My brother has a pair, but I wouldn't want anything other than my Romaleos.

Have you ever tried Ristos? Those are a wonderful shoe as well but not many breather holes so they do get hot inside

 

[weighted chinup]

Have you ever tried Ristos? Those are a wonderful shoe as well but not many breather holes so they do get hot inside

I have not, but I would like to. I really want to try something with a wooden heel. The price is good too for those shoes, so it might happen some day. If I had an unlimited amount of $ to spend I would try and track down a pair of 08 adistars.

 

[Docd187123]

I have not, but I would like to. I really want to try something with a wooden heel. The price is good too for those shoes, so it might happen some day. If I had an unlimited amount of $ to spend I would try and track down a pair of 08 adistars.

They're a great shoe but I would only wear them for squats. I only have the power lifts 2.0 by adidas and can wear them throughout my entire workout but wouldn't be able to with the Ristos.

 

[weighted chinup]

They're a great shoe but I would only wear them for squats. I only have the power lifts 2.0 by adidas and can wear them throughout my entire workout but wouldn't be able to with the Ristos.

That's a big turn off for me, I like being able to walk around in the same shoes for the whole training session. I drive to the gym in oly shoes and carry my tensor bandages (poor mans wraps but works great for front squatting) in my hand for squats and chalk in a bag if I need it and that's pretty much it. Having to switch shoes after squats would annoy me more than anything lol.

 

[Docd187123]

That's a big turn off for me, I like being able to walk around in the same shoes for the whole training session. I drive to the gym in oly shoes and carry my tensor bandages (poor mans wraps but works great for front squatting) in my hand for squats and chalk in a bag if I need it and that's pretty much it. Having to switch shoes after squats would annoy me more than anything lol.

I'm the opposite. I go to the gym in regular sneakers and switch to my oly shoes. I refuse to wear them outside or outside the gym hahaha

 

[RingMeister01]

I'm the opposite. I go to the gym in regular sneakers and switch to my oly shoes. I refuse to wear them outside or outside the gym hahaha

Same here. Gym gear is exclusively for the gym. Gear lasts longer that way.


Sent from my iPhone using Tapatalk

 

[D-max]

@gr8whitetrukker where do you put your feet when you're front squatting? I'm having a hard time finding the best spot.
Wide with toes out seems to bug my hips, narrower stance feels better but I noticed today my knees want to try to cave in towards the bottom when I'm coming up. I am going ATG on them too.

Middle of week 2, I added weight to all my lifts from last week, but still completing all sets. It's tough, no doubt about it.

 

[gr8whitetrukker]

@gr8whitetrukker where do you put your feet when you're front squatting? I'm having a hard time finding the best spot.
Wide with toes out seems to bug my hips, narrower stance feels better but I noticed today my knees want to try to cave in towards the bottom when I'm coming up. I am going ATG on them too.

Middle of week 2, I added weight to all my lifts from last week, but still completing all sets. It's tough, no doubt about it.

Ive been going quite narrow. But am currently switching. I don't think my knees like all that flexing. Going wider. With toes pointed outward now

 

[Docd187123]

@gr8whitetrukker where do you put your feet when you're front squatting? I'm having a hard time finding the best spot.
Wide with toes out seems to bug my hips, narrower stance feels better but I noticed today my knees want to try to cave in towards the bottom when I'm coming up. I am going ATG on them too.

Middle of week 2, I added weight to all my lifts from last week, but still completing all sets. It's tough, no doubt about it.

For front squats your feet will be generally narrower than back squats. How narrow depends upon you and your anthropometrics. If your knees want to cave in yiu need to cue yourself to push them back out. Also strengthening the adductor a could help.

 

[D-max]

End of week 3 today. All lifts are up 10lbs from week one except incline DB press and DB rows, those are up 20.

Can't believe I was skeptical of this program. It flat works.

Thanks WC and Truk!

 

[u2pride]

Subbed!

WC could you post an example day?

Thanks

 

[kap73]

Subbed!

WC could you post an example day?

Thanks

Theres another thread with all the examples in it.. Its called dual factor training

 

[D-max]

If you roll back a few pages, trukker outlined his take on it pretty well. What he posted is exactly what I'm doing. I can't do sets of pull ups and chins yet.

Keeping a detailed log is probably the most important part too. I hadn't really done that before.

 

[u2pride]

Theres another thread with all the examples in it.. Its called dual factor training

Thanks Kap! I will looking for