A Simple High Frequency Training Program
High Frequency Training (HFT) has been popularized as a great way to promote hypertrophy in strength gains in stubborn areas, also known as your “weakness areas.” HFT involves training a specific movement every day, but with just the right amount of volume as not to overtrain. Eventually you can take some time off for recovery, but a successful HFT program should have you working with the same exercise for an increasing amount of reps 5-7 days a week. Consistency and frequency are key factors of HFT. Volume control and nutrition are key secondary principles of HFT. With these elements combined in harmony, you can create some pretty awesome gains in a short amount of time.
HFT can technically be done with any type of training: bodyweight, dumbbell exercises, even high-intensity interval training stunts. The important thing is to recognize the amount of volume that is right for you to prevent overtraining. You might be able to bust out 50 pull ups every day without overtraining, and your friend might only be able to do 10. Just like your friend might be able to do 3 100m sprints every day while you can barely finish 1 because your body can’t recover like his can for that specific exercise. With that in mind, I am not going to recommend any numbers or set program parameters. Rather, I’m going to leave it up to you to figure those out. What I will say is that you should train until you are tired, but not so much that you can’t recover and repeat the performance the next day. Make sure you push yourself and constantly challenge yourself to do more without overtraining.
High Frequency Training Exercises
The following is a list of popular HFT exercises you can incorporate into your training program by including them at the end of your current workouts:
- Push ups: Great for building chest, tricep, shoulder and core strength.
- Pull ups: Great for building bicep, back and forearm strength as well as adding significant size to your pulling muscles and back.
- Reverse lunges: Awesome leg activator and quad/hamstring/glute builder. You’ll notice an increase in your vertical jump and all around athletic capability from doing HFT with reverse lunges.
- Inverted rows: Awesome bicep and back builder, especially for people looking to add size and thickness to these areas.
Supplements to Aid your HFT Program
Since you’re going to be training almost every day with HFT, it’s important to ensure that your body has the right nutrition and supplements to help it grow and recover. The following is a list of popular supplements that are extra-effective for HFT programs:
- Creatine monohydrate: The king of all bodybuilding supplements. Be sure and take extra creatine while high frequency training because it will help you recover and grow much faster.
- Beta-alanine: Supports enhanced endurance and muscle recovery, both imperative for HFT programs.
- BCAAs: Supports recovery from intense training, especially from high-frequency training.
- Vitamin D: Helps you maintain high testosterone levels and boosts immune health among many other things.
- Multivitamin: Helps fill in the nutritional gaps from your diet.
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