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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The HFT Handbook | T Nation

All other body parts should be trained two to three times per week with any of the above parameters. While most traditional training programs have you train a muscle group or movement times per week, HFT doubles or triples that amount.

I’m not saying that option 1 is unequivocally a dead-end. This would appear to place your recommendation in point watsrbury in direct opposition to this principle.

I’m not saying you shouldn’t do it, but be certain your nutrition and recovery are spot on for the month. First, intuitively it makes sense that training more often will yield faster results, provided hfg central nervous system CNS can recover. That would seem to be the compromise that would respect the point you were making about neck extensor function and arm work.

I can give dozens and dozens of other real-world examples and you probably can, too. Training one body part per day is outdated, and full-body workouts don’t always cut it. You won’t add reps with every workout.


The New High Frequency Training | T Nation

Another effective strategy is to pair direct arm work with heavy squat variations. I bought the HFT book. The answer is both. Altering the reps by just one is enough. When I started lifting weights I weighed pounds.

The changes don’t need to be drastic. And it delivers, every time. These consist of the biggest, strongest muscles in your body. The first question that might come to mind is, “How many reps should I do if I’ve been training for less than one year?

How to Train More Frequently

Every guy who’s tried a four-hour training session ultimately realized how futile and impractical that approach was for muscle growth. You’re already doing the big basics, right? Can females do this program? Qaterbury been experimenting with all sorts of HFT programs since There’s no excuse for sloppy technique when you’re doing half as many reps per set as you actually waterbuy be doing.

As you can see from the above example, the set-rep volume progression doesn’t perfectly fall within a continuum from Most lifters train a muscle group three times per week or less, so I categorize training four or more times a week as High Frequency Training HFT.

Use the muscle round technique to light up your brachialis and add size to your arms. Every six weeks you can add another weekly workout until you reach eight total wsterbury each week.

The question then becomes one of fatigue and recovery. For muscle growth you need more bft than you used for simply adding reps to an exercise. Or should I replace them with another exercise to be closer to the numer of reps indicated in the plan?


Some make sense; others miss the target completely because of a fundamental misunderstanding of the principles it takes to get the right ratios of volume, intensity, and recovery.

If so, it’s probably covered in the following section: While HFT is the most effective approach for quick muscle growth, even the fastest growth comes slowly.

See how it affects your recovery and then increase over time.

If you’re new to training, HFT is too advanced for you. However, the frequency limitations become paramount when you train with heavy loads.

Wide grip pull-up A2. If we consider option 1 and put our energy into figuring waterbugy a way to get more growth out of a single workout, we quickly run into a wall.

For more detailed guidelines yft how to use HFT to build muscle and movements, click the banner below…. If that were true, all marathon runners would have massive glutes and calves.

At the very least, alternate between upper and lower body movements. I could have easily done 20 reps at a time, but I didn’t.