Monday, May 5, 2014
Training Terminology: High Frequency Training
What is High Frequency Training?
What High Frequency Training (HFT) boils down to is:
- exercise often. Multiple times per day.
- moderate load. Nothing too straining, but not too easy, either.
- frequent rests. Never do so much work at once it overwhelms (or even impacts) your ability to recover.
Basically, do a moderate amount very often, but not too much.
If that sounds a lot like Greasing the Groove, it should. GTG is really a form of High Frequency Training. Do a lot of easy sets to practice the movement. If you push up the reps a bit so it's a little more work, and do a few more reps - but no more than you can easily recover from by the next morning, you can progress.
What do you get out of it?
In a phrase - "manual labor strength." Done right, you can get that go all day, grip like steel strength possessed by people who do steady, not too heavy, but very high frequency and high rep manual work.
This can get you:
- hypertrophy. You can get muscle size out of this.
- strength. You will get stronger - although not necessarily in terms of 1-rep max - with enough load and enough rest.
- skill improvement. Like GTG, you will get better at the movements you do often.
How can I do it?
As a suggestion, I'd suggest picking one or two exercises, such as the 50 pullups/100 pushups workout.
You can even pick one and really master it, like the 100 pushups guy. Or do squats.
It's easiest if you pick something you can do almost anywhere (such as pushups and squats) or where you can engineer a way to do it (pullups, with a doorway pullup bar).
I'd also suggest going by feel. Pick a number that's about 60% of your one-set max and do that 2-3 times a day. Work up until you're doing 3-5 sets a day and they're starting to get easier. Then add more reps or more weight (if using a weight.)
The idea is just to do enough to force adaptation but not enough to cause any real strain on your system so you'd impair your recovery.