I've read a couple great threads in the T-Cell Alpha section on high frequency training. I had a couple questions, but can't post in that section. I've read about DC, BBB, Serious Growth (hernon style?), and they all seem to have similar recipes for growth - hit it hard, brief, and often!
So how many fellow t-dawgs have trained this style, either in the past or present? Share your story or recommendations, so those of us can learn from the experienced.
I have been training this way for about 2 weeks, feeling out my own template.
I am in the process of doing BBB, so far I love it. I just started the sixth week yesterday and have gained about 5 or 6 lbs. I've seen generous improvements in my lifts as well. I am impressed by the program, by far, the best one I've done for both strength and size.
As far as tips; I think it is imperative to simply be in a caloric surplus and get plenty of rest when doing the program.
I love training high frequency. Currently I don't really do more than 4 exercises in a session and hit all my muscle groups 2 - 3 times a week. Eating, stretching, foam rolling and sleeping are essential for recovering enough, as is sensibly managing rep ranges and exercise selection (or choosing a programme that does it).
But this isn't just theorietical, I'm getting results, since September:
Weight: +5kg (12 lbs) Bent over row: +20kg (44lbs) OH Press: +20kg (progress has slowed dramatically now though, so switching things up) (44lbs) Squat: +40kg (88lbs) Bench (since October): +20kg (44lbs) Weighted chins: +15kg (33lbs) Front squats: +30kg (66lbs)
(weights are approximate so as to give round numbers)
So yeah it seems to work for me. People get great results with lots of things though, so just find what suits you and get to it. Another thing I like about high frequency for me is it fits with my personality and lifestyle quite well, which obviously aids consistency.
I do the broomstick thing after my 10 min warmup, has helped my shoulders a ton. I will have to try that DC extreme stretch. I'm about 2 weeks into a 6 day BBB/Hernon style routine. Just gonna eat a lot and run with it for 6 months.
I never read serious growth 3. I read the BBB ebook, and kinda took that 6 day template, with the old hernon style rep scheme of 5/10/15 to failure for each muscle group. I just grabbed info from a couple t-cell threads and went to town.
chest/back/shoulders legs, arms, calves repeat
workout 1 low decline db bench chinup's (assisted machine for higher reps) Db shoulder press shrugs