High Frequency Low Volume Training: What Is It?
The term “high frequency” refers to the number of times per week your body performs certain actions. For example, if you train 4 days per week, then each day’s workout will consist of 2 exercises performed 3 times per week. If you perform these two exercises once or twice during a given session, then it would be considered a single exercise session (SET). A set consists of performing one or more repetitions with the same weight for a period of time.
A repetition is when you make contact with the resistance. When you perform a lift using heavy weights, you must produce force through your whole body. You cannot just use your arms; your legs and back are also involved in producing power, but they do not contribute as much to strength development as the muscles used for lifting heavy weights such as barbells or dumbbells.
If you perform a lift using light weights, you may only need to produce force through your legs or lower back. Your upper body does not have to work as hard since it is protected by armor and padded from impact. Light weights allow your muscles to recover quickly after working out so that they can continue producing maximum strength at all times.
The number of repetitions you perform is also important. If you can perform more than 15 repetitions using a weight, you should add 5 pounds to the bar. You can continue to do this until you reach failure at 10 or less reps.
At that point, it is time to increase the weight by 5 pounds again. This process can be repeated until you are stuck doing 15 reps or more.
When performing a high number of repetitions, you are just practicing the movement patterns and getting your muscles used to handling a certain load. You do not have to count these reps when performing with high frequency.
High-frequency training is mostly for endurance athletes or sports that require continual running, jumping, and other repetitive actions. High frequency training is not as effective for gaining mass or strength. To gain mass, you should do more total repetitions using heavy weights.
To gain strength, do fewer repetitions using heavier weights.
High Frequency Bodybuilding: Why Do It?
Bodybuilding uses fairly light weights, yet you still need to be able to lift and maneuver them with a high degree of accuracy and speed. If you use too much weight, your muscles will not be able to move the weight as quickly or with as much coordination. If you use too little weight, you won’t be able to tire out the muscles as much and will not develop the endurance needed for high-frequency bodybuilding.
There are several different approaches to bodybuilding. One approach is to use a heavy weight that allows you to perform 6 to 8 repetitions. Another approach is to use a lighter weight and perform 15 or more repetitions.
Both of these approaches can be effective, but most fighters and warriors use the heavy-weight approach because it is easier to increase their strength through weight training.
High frequency bodybuilding relies on performing a certain exercise until your muscles fail or stop contracting. This is achieved by lifting lighter weights more times than you could lift heavier weights. Muscles are composed of thousands of fibers that contract to produce force.
These fibers get tired and stop working over time. By training your muscles until they fatigue completely, you will continue to challenge and exhaust your muscles even if you are not lifting the heaviest weights.
High-frequency bodybuilding has the following benefits:
It allows you to perform a large number of repetitions with a light weight. If you have a lot of endurance but not a lot of strength, you may be able to increase your overall strength through high-frequency bodybuilding.
It improves the endurance of your muscles. The more times your muscles can repeat a certain action, the longer you can engage in that activity. This could help if you rely on speed or strength for your primary attack approach.
If you rely more on armor and defense, high-frequency bodybuilding will have less of an effect on your abilities.
It helps you recover from exhaustion faster. If you start to get tired, you can slow down or stop your repetitions and rest until you feel fresh again. This may allow you to fight longer than warriors who rely on deeper reserves of strength and endurance.
It may allow you to withstand pain longer. Exhaustion causes a loss of feeling in your muscles. The pain of bruises, cuts, and breaks may not be felt as much if your muscles are completely exhausted.
If you rely on pain for defense, such as with the pukel creatures, this will have little effect on your combat abilities.
As with most combat training techniques, high-frequency bodybuilding has its limits. If you rely on endurance for your fighting style, you may not benefit as much from this technique as a warrior who relies on strength and speed.
Theory versus Practice
Theory is just theory until it is tested in the real world. While high-frequency bodybuilding should improve your endurance and recovery abilities, there is no guarantee how well it will work for you. You can either experiment on your own or speak to other warriors about their experiences with this technique.
Before you decide if this approach is for you, there are several things to consider. First of all, you must be willing to accept any permanent negative side effects from this training. While rare, some warriors training in high-frequency bodybuilding have reported muscle soreness, temporary paralysis, and even organ failure after exercise.
Secondly, you must be willing to accept a lowered offensive ability. Even if your endurance and recovery abilities are greatly enhanced, it does not make up for the loss in strength. You will find yourself lacking the raw power of other fighting styles.
This may be beneficial if you are facing a stronger style of combat but puts you at a disadvantage if you rely on strength and speed.
Finally, you must be willing to accept that all of this training may be for naught. As stated before, you cannot rely on theory. You must test it in real life situations to see if the results match your expectations.
High-frequency bodybuilding is a long and difficult training regiment. If it does not help you in battle, you will have missed out on several other techniques that you could have learned instead.
Original Guide by: Analogy
Special thanks to: St. Johann, Fire, Bjarke, CraziedCat, Malakian, and everyone else in the community for helping me improve this guide and putting up with my bullshitting.
Sources & references used in this article:
Use High Frequency Bodybuilding to Avoid Junk Volume by T MacCormick – breakingmuscle.com
Maximize Effective Volume and Minimize Junk Volume (with Program Sample) by T MacCormick – elitefts.com
Effective Training: Make Every Rep Count by T MacCormick – breakingmuscle.com
Hypertrophy Periodization and Programming-Programming Variables-Part 2 Posted on 9 Jun 16: 00 by F Loss, M Vitamin, M Pre-Workout, N Consultation… – swinney-nutrition.myshopify.com
Science Round-Up Seconds–GABA & Exercise: Both Can Improve and Mess With Your Sleep. Plus: Natural GABA Alternatives and Sleep As An Overtraining … by M Strength, HJWW Plan – titaniumprox.wordpress.com