I started experimenting with more frequent training with my clients in , and in I released the original High Frequency Training (HFT) program. He had such great success building muscle on my High Frequency Training (HFT ) program that it changed his views regarding the dogma. Try High Frequency Training (HFT): If underdeveloped arms are your problem ( and they most certainly are if you’re still reading this) it’s.

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My advice is to follow these HFT guidelines for the body parts that you want to improve most. When my arms were biggest I weighed pounds.

How to Train More Frequently

That’s why you need two days off per week if your starting point is closer to your 1RM. You can stay on this plan for three weeks before you choose a new set of movements. When you strengthen the posterior chain with exercises such as deadlifts, squats, swings, and cleans it increases the neural drive to your upper arms. Or is it just calories in, calories out?

Bigger Arms – The Unbiased Truth

Here’s how it breaks down: No stone is left unturned as I cover everything from the latest research to real-world data for HFT2. In other words, the set-rep volume progresses the same way the reps do: I recently received a question from a reader about training frequency.


If you’re going to train a waterubry group for at least five sessions each week, it’s imperative that you use as many movement variations as possible. The quality of food you eat? It’s as simple as that!

So you can take the HFT2 program with you on any mobile device. When the neck is weak it limits neural input to your limbs as a protective mechanism.

So you’ll do two sets of 7 reps.

How to Train More Frequently | Dr. Chad Waterbury | Transforming Through Performance

Dips for Chest vs. Nice article, Fat Gripz are next on my list of tools for the gym. The combination would degrade your joints and overwhelm the CNS. While most traditional training programs have you train a muscle waterrbury or movement times per week, HFT doubles or triples that amount. Stay Focused, Chad Waterbury M.

It didn’t work because those training programs weren’t designed for true hardgainers. It turns out it makes them stronger. I spent the better part of extolling its virtues with some real-world observations. So once you merge into seven and eight workouts each week it’s necessary to use twice-daily sessions.

The New High Frequency Training | T Nation

This will allow you to perform a total body workout in minimal time. Whenever a guy comes to me with shoulder pain, the first thing I look for is a locked-up T-spine.


Every guy who’s tried a four-hour training session ultimately realized how futile and impractical that approach was for muscle growth. And it delivers, every time.

Hold the bottom position of each squat for seconds to make the movement more challenging, and be sure to accelerate the lifting phase. Whichever leg exercise you choose, be sure to never let your knees buckle inward during any part of the movement.

If you want to increase your muscular endurance, if you respond well to higher reps, or if you simply want a different change of pace, feel free to increase the reps more than three.

Initially, do less than you think you need for the extra workouts. Choose exercises that allow unrestricted movement patterns: That’s because it’s not required that you do only three more reps, but it’s the minimum. If your triceps, chest, and hamstrings are your weakest parts, use these HFT principles to bring them up. That’s fine if you don’t have a job and your recovery and nutrition are stellar.

The day before that it was reps.

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