Experiment shows higher frequency = more strength and muscle gains.

[Wolfox]

Been telling you guys about higher frequency. I based it my past experience and research into weightlifting and their programming. Well here, a oly weightlifting coach was put in charge of a national powerlifting team and made some changes. The Norwegian School of Sport Sciences conducted the experiment.

http://gregnuckols.com/2014/02/18/high-frequency-training-for-a-bigger-total-research-on-highly-trained-norwegian-powerlifters/

This study was done on experienced powerlifters

Both groups did the exact same program. The only difference was that 1 group divided the volume in 6 sessions instead of 3.

On average the high frequency group increased their bench and squat by 11% vs. 5 and 6%.

For deadlifting, high or low frequency does not seem to matter much

Their total in the high frequency group increased on average by 10% vs. 5% in the low frequency group.

Muscle mass increased more in the high frequency group

[BAST]

i'll try this out once my my taking-forever-never-healing knee and wrist sprains let me

[Wolfox]

So really for you high volume guys who blast a body part a day a week, you should consider breaking up some of those exercises for different days.

[bigmc]

how does it work for biceps

[Cleanest Natural]

it's like making fun of an amputee, not cool bigmc 

[Roger Bacon]

how does it work for biceps

He should try some basic exercises like reverse grip bench press to put some mass on those little arms.

[bigmc]

it's like making fun of an amputee, not cool bigmc 

yeah your right

ive just never seen anyone missing a muscle completely

[Wolfox]

how does it work for biceps

Seriously bigmc, there are some threads you shouldn't troll in. This is one of them.

But like I've said before, only a couple months of working out there in that pic. I had a partial tear in that bicep. I've also never used steroids.

I've made even more gains since. That bicep is doing a lot better... i can curl with no pain.

I also look better than you now and then  

Now back to the topic.

[Wolfox]

He should try some basic exercises like reverse grip bench press to put some mass on those little arms.

Funny you say that because I was just hitting some reversies with an old timer at the gym this week.

[Roger Bacon]

Funny you say that because I just hitting some reversies with an old timer at the gym this week.

Cool, I'm just trolling... Keep up the good work broseph.

[bigmc]

Seriously bigmc, there are some threads you shouldn't troll in. This is one of them.

But like I've said before, only a couple months of working out there in that pic. I had a partial tear in that bicep. I've also never used steroids.

I've made even more gains since. That bicep is doing a lot better... i can curl with no pain.

I also look better than you now and then  

Now back to the topic.

you said you were posting a pic this week

so prove it

[BAST]

I've always thought that's the way it works:  too many sets at a time and you're breaking down the muscle too much (and it will take longer to heal after).   Less sets you're still stimulating, and causing some catabolism but not too much. body is going to heal at the same rate after no matter how many sets you did.  

..rate i meant not right.. fixed it.

[Roger Bacon]

I've always thought that's the way it works:  too many sets at a time and you're breaking down the muscle too much.   Less sets you're stimulating, causing some catabolism but not too much. body is going to heal at the same right after no matter how many sets you did.  

You should do Layne Norton's PHAT routine.

Best results I've ever had

[Roger Bacon]

Actually.. .you should just keep doing what you're doing cause you look better you're richer than most of us.

[BAST]

You should do Layne Norton's PHAT routine.

Best results I've ever had

i'll look into his PHAG routine. he works out in a gym not too far from me i found out; maybe one day i'll visit his gym and troll him in person

[Roger Bacon]

i'll look into his PHAG routine. he works out in a gym not too far from me i found out; maybe one day i'll visit his gym and troll him in person

Yeah, Lame Norton is quite the fruit cake

[Wolfox]

I've always thought that's the way it works:  too many sets at a time and you're breaking down the muscle too much.   Less sets you're still stimulating, and causing some catabolism but not too much. body is going to heal at the same right after no matter how many sets you did.  

I think it's partly that but also and mainly protein synthesis being stimulated more often with more frequency. I forget exactly but it's something like protein synthesis peaks at 24hrs after working out then it goes down. So the idea is to hit it multiple times a week to stimulate this process for optimal gains.

[SuperTed]

You just need to look at the upper body development on most gymnasts to see that volume and frequency builds muscle.

[sososue]

you said you were posting a pic this week

so prove it

I think hes waiting for the boy in the first pic to post an update on his Facebook page.

[kh300]

Once you hit a growth response that's it. Its like eating and saying 'I'm full' then forcing yourself to continue eating. Whats the point?

[T-REX007]

Gotta agree that HFT is better for strength gains, have experienced it myself first hand.
For hypertrophy though, doesn't seem to be the case for me, not sure why though.

It does make sense though if you do a lift say 5 times a week - bench every day or multiple times a day or squat.... and you stay in the 75-85 % range and hit failure too often, that progress would be superior to smashing a muscle once a week , 200 plus bench or squat sessions in a year at moderate weight would give you better results than say 50 - 75 high intensity workouts a year - no ?

You want to get good at something, do it a lot- swimmers, runners ... sometimes train multiple times a day EVERY DAY, has to be something to it -right ?

[Mr Anabolic]

I've been at it for 30 years... 90% of those years was training natty.

You know what gives you maximum amount of strength and muscle gains?...

CHANGE

You know why you never see anybody getting better or bigger?... because they keep doing the same old things over and over again.  The human body adapts very quickly.   

There is no perfect workout system... they all work.  Change is the key. 

[Mr Nobody]

Yes I say 73 sets per bodypart 7 days a week will blow you up.

[Mr Anabolic]

That's very true but after certain point there is nothing more left to change, body has fully adapted to everything, nothing left to change.

There is always something(s) you can change.  It's not the adaptation, it's age.  Decrease in T levels definitely slow you down.

[Wolfox]

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