Getting stronger, fitter, and healthier by sticking to the basics. It's not rocket science, it's doing the simple stuff the right way.
Strength-Basics updates every Monday, plus extra posts during the week.
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.
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.
I am a professional personal trainer. I train clients at CR Fitness in Wyckoff, NJ.
I am a Certified Personal Trainer from the NSCA.
I am also a Precision Nutrition Level 1 Certified nutrition coach.
I am also an athlete myself - I formerly fought amateur MMA and submission wrestling, and I train twice a week in MMA.
I also train under a strength coach - Mike Guadango at Freak Strength. I am skilled at training others, but I thrive best when I have a knowledgeable coach to direct my own training.
About Strength Basics
This blog is a collection of various advice and information about basic strength training. I'm interested in strength and conditioning. The "frequently asked questions" in this area are VERY frequently asked.
This is my attempt to pull together the stuff I keep saying over and over. It's also a place for to put links related to strength and conditioning, and to muse on strength training in general. Further, writing this blog tests what I know. You never really know something until you can demonstrate an ability to explain it to someone else. As I write, I learn what I know and I don't know. In the process, I hope to pass on knowledge to you.
I hope this material is useful to you. Please consider it a springboard to future study. Although I endeavor to be complete and accurate, this is not meant to be the final answer to any subject addressed within the blog. Strength Basics may teach you something, but more than that I hope it makes you curious to learn more!
Always remember to check with your doctor before you begin any kind of strength or exercise program. I'm a professional personal trainer, but I'm not your personal trainer. Use this information at your own risk and with the understanding that not all exercise advice is appropriate for all trainees.