High Frequency Training for Hypertrophy: What Is it?
The term “high frequency” refers to the number of sets performed per exercise done over a period of time. High frequency training (HFT) involves performing multiple sets with heavy weights, usually 3-5 times per week. The purpose of HFT is to increase muscle mass and strength. The intensity of these workouts are often very low and should not exceed what most people can do without getting exhausted or even injuring themselves!
There are many benefits associated with high frequency training. These include increased muscle growth, improved recovery, better hormonal response and so on. However, there are some drawbacks too. Some of these drawbacks include the following:
It takes longer to see results from your workouts due to the fact that you have to train harder and longer than usual to get similar results. You may need more time before seeing any improvements in size or strength.
You may experience soreness after each workout. This is because your body needs time to recover between workouts. If you don’t take enough rest between workouts, then you will likely feel tired during your next session.
If you are new to HFT, then it could be difficult to maintain the same level of intensity throughout the day. This can be discouraging for some people who are using HFT to encourage consistency.
You should only use HFT if it is incorporated into the right routine and diet plan. It may not produce any results if you do not follow a good diet plan and combine it with other types of training.
HFT routines are meant to be used by people who have experience with working out, so it’s probably not a good idea for beginners.
High frequency training can be beneficial to people who find it difficult to stick to a workout plan. If you make exercising a daily habit, then it is more likely that you will notice improvements in your muscle growth and strength gains. HFT routines are also good because they allow you to focus on certain muscle groups without spending too much time in the gym.
There are many different types of high frequency routines. It is easier to incorporate HFT into your training if you plan your workouts ahead of time. There are so many different types of routines, but the most popular ones are:
Full body frequency training: This involves working out all of your major muscle groups in one day. So as the name suggests, you would train a majority of your muscles (including legs and abs) more than once every five to seven days. This is very taxing on the muscles and requires the right diet and rest to see any results.
Quads, Hamstrings and Calves: You can train each of these groups twice every five to seven days. So on one day you would train quads, and on another day you would train hamstrings and calves. This gives your muscles two days of rest in between each session.
Push-Pull Routine: This involves training your push muscles (chest, shoulders and triceps) on one day and your pull muscles (back and biceps) on another day. So you would train chest on Monday and back on Thursday. You can also rotate which muscles you train on a particular day. For example, you could train chest on Monday and Thursday and train back on Tuesday and Friday.
Sources & references used in this article:
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High-intensity resistance training alone or combined with aerobic training improves strength, heart function and collagen in rats with heart failure by JP Alves, RB Nunes, D da Cunha Ferreira… – American journal of …, 2017 – ncbi.nlm.nih.gov