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High frequency training, advice15643

Rawsteel private msg quote post Address this user
As the title says, i'm thinking about trying high frequency training for the first time under my 6 years in the gym.
The most frequnt i've ever trained any muscle is every 4th day (PPL fan).
So im looking for some feedback from you advanced lifters who train with a high frequency.
Think the routine below would be to much for a 25 year old who's on a calorie surplus, sleeps 8-9h and that has no other physical work or stress in his daily life?
Would you have changed something (note, lateral and posterior delts are a priority for me)?

D1 - Upper A
D2 - Lower A
D3
D4 - Upper B
D5 - Lower B
D6
D7 - Upper C
D8 - Lower C
D9
D10

/3', /2.5' etc behind the reps are the amount of rest between sets that will be used.

Upper A
Bench: 3x8/2.5'
Incline dumbbell press (30°): 3x10-12/1.5'
Hammer strength row: 3x8/2.5'
Close grip lat pulldowns: 3x10-12/1.5'
Cable lateral raise + rear delt flyes: 3x10-12/1.5'
Pushdowns: 3x10-12/1.5'
Incline hammercurl: 3x10-12/1.5'

Upper B
Bench: 3x8/2.5'
Dumbbell flyes: 3x8-10/1.5'
Pull-ups: 3x8/2.5'
Hammer strength row: 3x8-10/'
Dumbbell shoulder press: 3x8-10/2'
Lying tricepsextension: 3x8-10/1.5'
Preachercurl: 3x8-10/1.5'

Upper C
Bench: 3x5/3'
Incline DB press (30°): 3x8-10/1.5'
Pull-ups: 3x5/3'
Hammer strength row: 3x8-10/1.5'
Dumbbell lateral raise: 3x6-8/1.5'
Rear delt dumbbell row: 3x6-8/1.5'
Lying tricepsextension: 3x6-8/2'
Preachercurl: 3x6-8/2'
_____________________________________

Lower A
Squat: 3x8/2.5'
Single leg leg extension: 3x10-12/1.5'
Romanian deadlift: 3x8/2'
Leg curl: 2x10-12/1.5'
Standing calf raise: 3x10 + 2x15-20/1'
Leg raises: 3x10/1'
Crunches: 2x13-15/1'

Lower B
Squat: 3x8/2.5'
Smith bulgarian split squat: 3x8-10/1.5'
Romanian deadlift: 3x8/2'
Leg curl: 2x8-10/1.5'
Standing calf raise: 3x10 + 2x15-20
Leg raises: 3x10/1'
Crunches: 2x13-15/1'

Lower C
Squat: 3x5/3'
Leg press: 3x8-10/1.5'
Romanian deadlift: 3x5/3'
Leg curl: 3x8-10/1.5'
Standing calf raise: 3x5 + 2x8-10
Leg raises: 3x8/1'
Crunches: 2x8-10/1'

PS, no sets would be taken to real failure, or sometimes i'll do it for the smaller muscles, but in the big exercises i stop 1-2 from it.
And since straight sets are being used in the main exercises the first set is always stopped 2-3 from it, second 1-2 and the last taken to the edge but not failure.
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swollenscott private msg quote post Address this user
Whilst I don't for the advanced lifter criteria I really like basic upper lower and PPL routines. I think vol is fine but maybe some more rows for that sweet pull:push 2:1 ratio and some more direct knee flex work for knee flex:extend ratio of 1:1.

What are your thoughts of varying rep ranges? Often you see 3 sessions cycling trough 3-5, 6-8, 10-12.
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Rawsteel private msg quote post Address this user
Quote:
Originally Posted by swollenscott

What are your thoughts of varying rep ranges? Often you see 3 sessions cycling trough 3-5, 6-8, 10-12.


Do you mean for the main lifts?
If so, the reason im not doing it like 3x10 -> 3x8 -> 3x5 is because 3x10 is to light when using straight sets imo.
If i want to manage 10 reps in the first 2 sets i would need to use a 12-13 RM weight.
And the reason im not going below 8 reps in the accessory work for the big muscles is because that would lower the volume to much.
And yea, maybe a little more pulling volume would be in place but don't forget that RDL's are done the day after upper, in which the rhombs, lats and traps gets isometric training.
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leanr0x private msg quote post Address this user
i woudnt call this high frequency
if you like that template def go for it, gains will be nice

i was training full body 6x a week and had no probs - just make sure you are using fatique management on higher frequency
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Rawsteel private msg quote post Address this user
Quote:
Originally Posted by leanr0x

i was training full body 6x a week and had no probs - just make sure you are using fatique management on higher frequency


Damn, may i ask how a typical workout looked like?
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leanr0x private msg quote post Address this user
i was alternating:
day 1: dips, chin ups, deads
day 2: bench press, barbell rows, front squats

did this combined with selfmade version of cluster hst
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shredm private msg quote post Address this user
Quote:
Originally Posted by leanr0x
i was alternating:
day 1: dips, chin ups, deads
day 2: bench press, barbell rows, front squats

did this combined with selfmade version of cluster hst


I like your routine leanr0x but why deadlifts and squats last?

Also what was your reps and sets setup when you were doing that 6 times a week?
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