One of the reasons that I prefer high frequency training is that it opens the door to a vast amount of training options. One of those options is to undulate back and forth between higher volume and lower volume training. I will give an example of this type of training in this article.
When the idea of undulating training is discussed, it often refers to undulating back and forth between various weights and rep ranges from workout to workout. Workouts with the same weight and repetitions are not repeated in two consecutive workouts, but I am going to break that rule when the undulation is done in the context of high frequency training.
The type of high frequency training that I will be discussing consists of hitting the same muscle group (or muscle groups) each day, six days per week. Each week is divided into two sections. The first section consists of the first three days of the week in which lighter weights and more volume are used. The second section consists of the next three days and consists of heavier weight and less volume. Let’s imagine that you will be doing squats six days per week while undulating back and forth between high volume and lower volume training every three days. The weekly schedule for your squat workouts is listed below:
Note: Percentages listed are based on your single rep max which is abbreviated as 1RMX
Days 1 – 3 Do all 9 sets listed for each workout:
Sets 1-3: Do 3 sets of 12 reps with 40% of 1RMX (add 5 pounds after week 1)
Sets 4-6: Do 3 sets of 10 reps with 50% of 1 RMX (add 5 pounds after week 2)
Sets 7-9: Do 3 sets of 8 reps with 60% of 1RMX (add 5 pounds after week 3)
Days 4 – 6 Do all 7 sets listed each workout
Sets 1-3: Do 3 sets of 5 reps with 60% of 1RMX (add 5 pounds after week 4)
Sets 4-5: Do 2 sets of 5 reps with 70% of 1RMX (add 5 pounds after week 5)
Sets 6-7: Do 2 sets of 5 reps 75% to 80% of 1 RMX (add 5 ponds after week 6)
Why Undulation?
The idea behind undulating between higher volume and lower volume training is that the higher volume training will condition your muscles to be able to handle a substantial total workload. When you switch to using heavier weight with lower overall volume during days 4 – 6, your body will be able to handle the added weight easier because there will be concurrent reduction in sets, reps, and overall volume.
Use The Right Amount of Effort
The workouts outlined are not killer workouts because the idea is not to kill your muscles, but to set them up so that you can keep adding weight on a consistent basis from week to week, month to month, and even year to year. If you train with the right amount of effort on a high frequency basis, your body will gain strength to keep increases of weight from feeling as though they are becoming more difficult to lift. If you are performing these workouts with the right amount of effort and add weight at the right rate, you should be able to perform the last rep of your last set without grinding or struggling to lift the weight, and you should be able to maintain a smooth nonstop lifting motion on all of your reps throughout each workout.
One of the keys to this type of training is to give your body a regular dose of training that is very manageable for your body. The common mindset with most training methods is to put a lot of stress on your muscles and never let them get comfortable with the workouts. I have found that the rules change with high frequency training; you don’t have to make your body highly uncomfortable in order to keep gaining, rather you want your body to grow comfortable with the training so that you can eventually add more weight. Once your body becomes comfortable with the added weight, you can add more weight again. Frequency and consistency is what allows your body to become comfortable with the weights you are using. Any time your body becomes more comfortable with the weight you are using, you will be able to keep adding more weight without hitting a plateau.
I’m guessing that this will all seem extremely ridiculous to intensity minded people. At one time, I was one of those people. I thought high intensity was the only thing that mattered when it came to producing results. I believed that anything less than 100% intensity was stupid, counterproductive, and a complete waste of time. However, I reached a point where I was willing to experiment with less intensity and more consistency and frequency, and it worked because I gave it time to work. Many people who gain quickly as a beginner expect to always gain quickly any time they try a new form of training. The training outlined in this article may not produce super quick strength gains, but it will set your body up to keep on gaining if you know how to add weight in a sensible manner.
Progression
When it comes to adding weight, you can add five pounds every week to one of the percentages of weight that is used in the training program that is outlined. For example, after week one, you will add five pounds to your sets that are done with 40% of your single rep max. After week two, you will add five pounds to the sets that are done with 50% of your single rep max. Every week, add five pounds to the next percentage listed. By the end of week six, you will have added five pounds to each percentage listed and will be using an additional five pounds for all of your sets in each workout. If you repeat this every six weeks, it will add up to a 40 pound increase in weight within a year. Keep it up for 3 years and will be 120 pounds stronger in all your lifts. If gaining 40 pounds of strength over the course of year is not enough, you can try adding seven pounds, or ten pounds instead of five pounds. However, if you add weight at a faster rate than your body gains strength, you will start straining, struggling, and grinding, and it won’t be long before you burn out on high frequency training.
For those who need a change and have the time and enthusiasm to engage in high frequency training, high frequency undulating training is a viable solution. When properly applied, many of you will find it to be an effective from of training. Best of training to you.