low volume, high frequency
- 10-27-2008, 03:25 PM
low volume, high frequency
does anybody train like this? ive been looking into it, and the people that do train like it seem to swear by it. my plan is as follows:
day 1: chest, back, shoulders, abs (3 sets per muscle group)
day 2: legs, calves arms (2 sets compound leg lifts, and 2 sets isolation per quad and hamstring, and 3 sets bis, tris and forearms)
i go through this consistently, taking rest days only when i feel them needed. ive read of people doing, and personally know some who do this and everybody seems to make phenomenal gains doing so. what are your opinions of this style?
- 10-27-2008, 03:42 PM
DC Training is loosely based on this principle. You should look into...
- 10-27-2008, 04:28 PM
10-27-2008, 05:17 PM
by low volume i mean for chest i will do say, 1 set of incline dumbell press, 1 set of cable flys and 1 set of floor press and that is it. so between 3-5 total sets per muscle group. the frequency would be every other day. each of the same workout though will vary in weight/ reps. today for instance, i plan on doing reps in the 5-7 range, but in 2 days when i train the same muscle groups again i will do in the 10-15 rep range.
10-27-2008, 05:53 PM
10-27-2008, 07:28 PM
i used to train in high frequency like this, with more volume though, and i made much better gains that i did at the current moment when i give each muscle a weeks rest before i train it again. this is a trial and error kind of sport. i try this out for a few weeks. if it works, i will stick to it and keep it going, if not i will trash it and go back to the standard splits with longer rest periods. how will i know of this works if i dont try it? i wont, worst case scenario is that I end the program being at the same place i am now. im young still and i have quite a bit of time to grow in my lifetime, so i figure i might as well.
10-27-2008, 07:28 PM
and i do take occasional off days to recover if i feel that i need one.
10-27-2008, 08:05 PM
10-27-2008, 08:20 PM
i understand this. this is just experimental. if after a week or so of doing it this way, i feel i am not making progress, or going backwards even, i will add more rest days. you never know if something works until you try it, and that is exactly what im going to do.
10-28-2008, 05:26 AM
yeah, throw in some/more rest days. Change the intensity levels. You may just want to choose one set of exercises a day where you go balls to the walls.
10-28-2008, 05:49 AM
I used to train exactly like that, gains for while then abrupt plateau and exhaustion, it didnt work for me.
10-28-2008, 07:59 AM
10-28-2008, 09:04 AM
10-28-2008, 09:24 AM
I had been doing full-body workouts 3x per week (which falls under high frequency, low volume). I've made my best gains and physically and mentally felt the best during that time.
I've switched up to a push/pull routine where I hit everything 2x per week. We'll see how that goes.
10-28-2008, 01:58 PM
10-28-2008, 02:13 PM
10-28-2008, 02:34 PM
10-28-2008, 03:08 PM
I probably should have put this in the training forum, but saw this one first, so whatever. you seem to be absolutely against this kind of training program, and thats fine. i would rather try it, and have it fail then to not try it and be left wondering.
10-28-2008, 03:15 PM
10-28-2008, 03:25 PM
10-28-2008, 03:49 PM
10-28-2008, 03:54 PM
10-28-2008, 04:06 PM
It really comes down to a different type of stimulation. Either beat the sh!t out of your pecs in one day/workout, or spread the stimulation throughout the week.
10-28-2008, 04:10 PM
10-28-2008, 04:28 PM
10-28-2008, 04:29 PM
10-28-2008, 04:34 PM
10-28-2008, 04:37 PM
10-28-2008, 04:55 PM
10-28-2008, 05:00 PM
10-28-2008, 05:25 PM
i may have come off as harsh in attacking your intelligence, which is not what i meant to do, but your making claims as if you know exactly how i will respond to this before it even happens. you may have interpreted this in that i will be going possibly 2 weeks straight without taking any rest days, but this is not the case. some weeks i may only work out 4 days, others i may workout 6-7. i do realize i need rest, and i am not going to disregard that. i will take a day off if i have been going consistent, even if i feel great. this is purely experimental, and when i finish this program i plan on taking a week or 2 off, in case i did tax my cns more than i expected. you seem to have a one sided opinion, without a willingness to experiment, so i dont know why i try to convince you that this could be a potentially good way to train, so i will just leave it at that. the way i look at it is that the worst case scenario is that i dont progress or get a bit weaker. big deal, i can regain what i lost so i am open to trying new things.
10-28-2008, 05:53 PM
10-28-2008, 06:36 PM
10-28-2008, 06:44 PM
No interpretation on my part. That is why I asked you about days off and your response was "if I feel the need"you may have interpreted this in that i will be going possibly 2 weeks straight without taking any rest days, but this is not the case.Which is a far cry from what you originally claimed as being only if you feel like you need one.. i will take a day off if i have been going consistent, even if i feel great.Truth be told, when medical science has shown for the last umpteen years that a body needs rest after stress, there is no need to experiment. OTOH, if you don't believe medical science than I can understand experiment but as it is, medical science is clear and anything else is just an experiment in futility.you seem to have a one sided opinion, without a willingness to experiment,How does one regain lost time?i can regain what i lost.
10-28-2008, 07:32 PM
IMO cns shock is what prompts muscle to grow, the crux of the matter is controlling the amount of shock/stimulus and adapting that to ones physiology for maximum gains and maintenence, whether on or not.
10-28-2008, 07:51 PM
I'll pose the question - which exhausts the CNS, frequency or volume?
I can do 1 set for every body part 7 days of the week or 7 sets for every body part 1 day a week. Which is going to exhaust the CNS.
Consider for a moment that CNS exhaustion through volume overload (7 sets 1 day a week) may require greater periods for recovery but progressive overload through frequency (1 set 7 days a week) may promote adaptation and shorten recovery time.
IMPE low volume, high frequency training done with the proper progressive overload is just as effective and does not exhaust my CNS like high volume, low frequency.
Just some food for thought
10-28-2008, 07:54 PM
10-28-2008, 08:00 PM
10-28-2008, 08:05 PM
Thanks, specifically what do you say contributes to sucessful hypertrophy?
10-28-2008, 08:23 PM
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