T Nation

High Frequency Full Body

Christian Thibaudeau Coaching
#1

Hi CT,

I am currently completing a period of slightly lower frequency with hypertrophy as my main goal. I am just following this as abit of down time from an intense period of high frequency training with the intent to return back to this in a couple of weeks.

My question is: Would you ever consider training full body 4/5 times a week using only 3 or four exercises that you want to improve with methods which you have found to be the most effect at training these exercises. To clarify what I have just said above, I was thinking something like this:

Workout: repeated 4 days per week-

  1. Deadlift Capacity (as explained in ‘deadlift, friend or foe’)
  2. Back or Front squat
  3. Push press
  4. Olympic lifting complex or 6 weeks to super hero style complex

I would then add one day per week where I would hit other areas such as chest, rear delts and back or would take a day off and then repeat the cycle.

How would you perform the squatting and push press to prevent over training?

Can you see this working from a strength and hypertrophy stand point or is it just too much to recover from?

A lot to ask but thanks for any response CT, appreciate it as per

#2

did you ever read his ‘high frequency strength’ stuff?..that.

#3

I have heard people talk about it and understand the basic concept. Does anyone have any info on the method. I will be starting my rugby season soon so will be down to 4 days a week so just really wanted to focus on nailing some basics and wondered what rep scheme and style ct thought would be optimal for this method.

#4

Read this, especially page 4.
http://www.T-Nation.com/free_online_article/most_recent/look_like_a_bodybuilder_perform_like_an_athlete&cr=

#5

Thanks CPerfringens,

I actually spent some time on this program a while back and enjoyed it. My problem now is i am about to start the rugby season so training days are cut down to 4 days. However i am going to try the workout i mentioned with HPMass principles applied to each and slightly reduced volume as i will only be performing deadlift, squat and push press each workout with either a complex, ring dips and rows or a hypertrophy specific circuit at the end of the workout depending on recovery and up coming fixtures.

#6

hull2012 if i was you i would buy the in season training manual by jason shea off amazon your nit picking programs and the 6 week superhero is better as a offseason/pre season program so i would get this book it,ll teach you how to train and plan for rugby properly all my rugby friends have thanked me for it i would also look for the thread called olympic lifts/complexes and layer system CT posted some great workout mythology on there its on this forum take it easy