I started experimenting with more frequent training with my clients in , and in I released the original High Frequency Training (HFT) program. He had such great success building muscle on my High Frequency Training (HFT ) program that it changed his views regarding the dogma. Try High Frequency Training (HFT): If underdeveloped arms are your problem ( and they most certainly are if you’re still reading this) it’s.

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The importance of keeping your knees out of valgus can’t be overstated. No system of mine has accumulated more positive feedback from the muscle building watrbury. Most of the people who add HFT into their program are looking waterbhry add size to a specific muscle group — calves, biceps, forearms, etc. First, intuitively it makes sense that training more often will yield faster results, provided your central nervous system CNS can recover. Push-pull-legs is superior for any goal.

How to Train More Frequently

I recently received a question from a reader about training frequency. This effective program is for them. I’m not saying that option 1 is unequivocally a dead-end.

Just keep in mind that the rep example I gave limits how much I can merge up and down the range.

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If your triceps, chest, and hamstrings are your weakest parts, use these HFT principles to bring them up. The trick to making sure those 80 reps keep adding muscle is to finish those 80 reps in fewer sets.

Okay, now we’re up to the wwaterbury workouts. In other words, you must be getting plenty of calories and sleep. It’s best, though, if you limit your total body sessions to the days that have the least amount of sets. Incline elbows out extension B1. Each time you repeat the motor pattern it makes that neurological blueprint stronger as a result of feedback and feed-forward mechanisms.

Since this is the workout with the highest sets per body part, I chose an efficient triceps movement that also challenges the anterior deltoids and pectorals.

There are numerous neck training machines and methods that make me cringe. Decline EZ bar extension B1. Follow your usual training plan at the gym, but hit this extra exercise every single day following the rules and progression plan below. This, by the jft, is why leg curls have little to no impact on boosting your sprinting performance. I recommend you use the same basic range for all workouts, based on your experience.

When the goal is endurance, you don’t need to worry about it. Your workout is fat and bloated. DB should do it.

Bigger Arms – The Unbiased Truth

Most exercises have value if you do them correctly. It didn’t work because those training programs weren’t designed for true hardgainers. You’ll get stronger, perform better athletically and get more jacked.

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At the very least, alternate between upper and lower body movements.

It’s about intensity and recovery. Some guys want to add more muscle; others want to finally be able to knock out 20 pull-ups, while other guys want to improve local recovery. Here’s how it breaks down:. Third, and most importantly, HFT works! Perform two sets of as many reps as possible on Monday-Saturday, in addition to your full-body workouts on Monday, Wednesday, and Friday.

Altering the reps by just one is enough. There I outline other ways to take advantage of my HFT template with other exercises.

How to Train More Frequently | Dr. Chad Waterbury | Transforming Through Performance

Now I’m going to take everything that we’ve talked about and arrange a weekly plan microcycle so you can see how it all works. It took me 13 years to figure out exactly how to do it Close grip bench press B1. As a professional trainer, it’s my job to get results faster than my clients expect. Incline DB bench press Waherbury.