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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 routine of 3-4 days per week. Therefore, a high frequency training program often involves 5 or more times per week.

Now keep in mind that 5 times a week does not necessarily mean 5 days a week. You can do it 5 times a week by 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 the amount of time you have available.

The main benefit of high frequency training is faster results. We’ve all heard the old adage: practice makes perfect. So the more you train, the better your training will be.

High Frequency Training (HFT) may not be the best form of training for the average individual lacking time, but it can be good for the athlete who needs to reach a particular goal.

For example, HFT is perfect for a person who wants to improve their overall strength. I’ve seen programs that tell you to choose two core lifts and perform these lifts, or variations of the lifts, more than 3 times a week.

HFT can also help with mass gain, although keep in mind 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 get enough sleep, you will burn out and train too much. 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 – Workout A
  • Day 2 – Rest
  • Day 3 – Workout B
  • Day 4 – Rest
  • Day 5 – Training C
  • Day 6 – Rest
  • Day 7 – rest

Modified HFT force and mass program:

  • Day 1 – Workout A
  • Day 2 – Workout B
  • Day 3 – Workout C
  • Day 4 – Workout A
  • Day 5 – Workout B
  • Day 6 – Rest
  • Day 7 – Rest

* For the next week, do workout C on day 1 and repeat the cycle.

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