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High Frequency Dumbbell Training For Strength and Size
High frequency training is simply the act of training at a high frequency level. Most training programs involve a 3-4 day weekly routine. That’s why a high-frequency training program often involves 5 or more times a week.
Now, remember that 5 times a week does not necessarily mean 5 days a week. You can do 5 times a week training twice, two days a week, and once, one day a week. It all depends on how quickly you can recover from your workouts, and how much time you have available to you.
The main advantage of high frequency training is faster results. We’ve all heard the old adage – practice makes perfect. Therefore, the more you train, the better your training will get.
High Frequency Training (HFT) is not the best form of training for the average individual who is short on time as it is, but it can be good for the athlete who needs to hit a particular goal.
For example, HFT is perfect for an individual who wishes to improve their overall strength. I’ve seen programs that tell you to pick two core lifts, and perform these lifts, or variations of the lifts, more than 3 times a week.
HFT can also help with increased mass, although understand that simply training more does not mean you will get bigger. HFT must always be balanced with recovery. The more you train, the higher your energy needs will be.
If you don’t eat and sleep enough, you will burn out and overtrain. And in my book, over training is worse than under training. Believe me, I’ve been there.
The High Frequency Training Solution
Modifying a regular strength and mass program into an HFT program is surprisingly simple. Let’s use the following program as an example:
Traditional Strength and Mass Schedule:
- Day 1 – Training A
- Day 2 – Rest
- Day 3 – Training B
- Day 4 – Rest
- Day 5 – Training C
- Day 6 – Rest
- Day 7 – rest
Modified HFT Strength and Mass Schedule:
- Day 1 – Training A
- Day 2 – Training B
- Day 3 – Training C
- Day 4 – Training A
- Day 5 – Training B
- Day 6 – Rest
- Day 7 – Rest
* For the following week, do Workout C on Day 1, and repeat the cycle.
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