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If you have been reading Precision Point Training articles for very long, you have probably picked up on the fact that I prefer high frequency training as opposed to moderate or low frequency training; at least for myself. This is the exact opposite advice that is given to skinny hardgainers who are often told to workout less often with shorter workouts in order to gain anything. I am a skinny hardgainer who’s tried myriads of training methods and I’ve never experienced anything that produces worse results for myself than the typical advice given to hardgainers; especially in regard to low training frequency. However, even though I doesn’t work for me, I still believe in it for anyone who tries it and finds that it works for them, which it has for many people.
Avoid Fatigue
Since I have had more success with high frequency training, I naturally want to find out what others are doing who have found success with high frequency training. First let me say that nobody that I know of who uses high frequency training tries to thoroughly work and exhaust a muscle every day. The emphasis is on training only while you are strong and fresh with energy. Training fatigue that causes you to weaken during a workout is generally avoided.
Squat Every Day
There are some high frequency training programs that are gaining popularity. One is found in a book called Squat Every Day
Damien Pezzuti
The Russians and Bulgarians have been using high frequency training successfully for decades and the Chinese lifters have also found great success with it. Within the United States, Damien Pezzuti is an elite powerlifter in the 181 class. He has freely shared his training knowledge and how he has used high frequency training successfully. Damien has a program where he trains the bench and squat five days per week. A summary of his training looks like this:
Monday, Wednesday and Friday he works up to one heavy single. He starts with 50% of his maximum weight for just one rep, then does one rep each for progressively heavier weights of 60%, 70%, 80% and 90%. After this he does one more single with over 90%. The exact weight depends on how strong he feels. He then does 2 sets which vary in weight according to the day of the week. This means on Monday he uses 90% for 2 singles, on Wednesday he uses 80% for two sets of triples, and on Friday he does two sets of doubles with 85%. On Tuesdays and Thursdays, a recovery workout is done which emphasizes lighter weight and lifting speed. The workout simply consists of three triples using 60% of his maximum weight. Damien does assistance exercises as well to compliment these lifts.
If you have had it pounded into your head that you should only be working a body part twice or three times per week as I did for many years, consider that you may benefit from working out shorter but more often, and check into some of the high frequency training programs. Best of training to you.
