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High Frequency Weight Training – The Future Of Bodybuilding

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When it comes to bodybuilding and strength training there are probably hundreds of different approaches, but the truth is that any of these methods can be effective as long as you stay consistent, eat the right foods and get enough sleep.

One method of training that isn’t as popular now is high frequency programs and when done correctly you will build muscle faster than ever before while improving your body’s recovery ability.

High Frequency Weight Training

To keep it simple, high frequency programs follow this one general rule: the more often you effectively train a muscle group the more hypertrophy you’ll achieve and therefore the more muscle you will gain. Here’s the catch though; you don’t want to just train one or two muscle groups, you want to train your whole body and the easiest way to do this would be to focus on mostly compound movements.

big 3 compound movements

Here’s a straightforward and effective high frequency program that you can try:

Day 1

  1. Wide Grip Pull-Ups – 4 Sets x 6 Reps
  2. Over Head Press – 4 Sets x 6 Reps
  3. Dumbbell Hammer Curls – 4 Sets x 8 Reps
  4. Back Squat – 4 Sets x 6 Reps
  5. Incline Bench Press – 4 Sets x 6 Reps
  6. EZ Curl Bar Skull Crushers – 4 Sets x 8 Reps
  7. Cable Crunch – 3 Sets x 12 Reps

1 Minute Rest Inbetween All Sets

Day 2

Rest

Day 3

  1. Wide Grip Lat Pulldown – 3 Sets x 10 Reps
  2. Arnold Press – 3 Sets x 10 Reps
  3. Bicep Curl With EZ Curl Bar – 3 Sets x 10 Reps
  4. Deadlifts – 3 Sets x 8 Reps
  5. Dumbbell Bench Press – 3 Sets x 10 Reps
  6. Weighted Dips – 3 Sets x 10 Reps
  7. V Sit-Up – 3 Sets x 12 Reps

1 Minute 15 Second Rest Inbetween All Sets

Day 4

Rest

Day 5

  1. Bent Over Barbell Row – 4 Sets x 6 Reps
  2. Front Delt Raise – 4 Sets x 8 Reps
  3. Side Delt Raise – 4 Sets x 8 Reps
  4. Overhead Cable Curl – 4 Sets x 8 Reps
  5. Dumbbell Lunges – 4 Sets x 6 Reps
  6. Barbell Bench Press – 4 Sets 6 Reps
  7. Overhead Dumbbell Tricep Extension – 4 Sets x 8 Reps
  8. Plank – 3 Sets, Hold For 45 Seconds Each Set

1 Minute Rest Inbetween All Sets

Day 6

Rest

rest days

Day 7

  1. T-Bar Row – 3 Sets x 10 Reps
  2. Dumbbell Military Press – 3 Sets x 10 Reps
  3. Seated Dumbbell Curls – 3 Sets x 10 Reps
  4. Front Squat – 3 Sets x 8 Reps
  5. Incline Dumbbell Press – 3 Sets x 10 Reps
  6. Tricep Rope Pulldowns – 3 Sets x 10 Reps
  7. Hanging Leg Raise – 3 Sets x 12 Reps

1 Minute 15 Second Rest Inbetween All Sets

When you follow this program make sure you use a weight where you feel as if you can push on for two more reps because since you’re working out every other day your training volume needs to be lower to prevent overtraining and to allow your body to fully recover. Don’t make the mistake of going to failure or using too much weight. For example if you need to do 4 sets and 6 reps of the barbell bent over row, at the end of each set you should still be able to push on for another two reps with proper form if you wanted.

To conclude high frequency weight training is perfect for anyone who wants to workout and grow stronger, but doesn’t want to spend more than 1 hour in the gym or more than 4 days a week working out.

If you have anymore questions about high frequency weight training then leave a comment about it down below.

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