High frequency training is not for everyone, but a lot of lifters will benefit from it when it is applied correctly. One way to apply high frequency training is to do what I refer to as the daily 4 x 8 workout, which consists of three exercises that are all performed for 4 sets of 8 reps. This simple workout is to be performed 5 to 6 days per week. The daily 4 x 8 workout is not a kill yourself workout that is designed to wipe you out, rather, it is a modest workout that you can build upon little by little over time. Even so, it can be integrated with a little higher intensity training to enhance the overall training effect.
Select 3 Exercises per Workout
The first step for the daily 4 x 8 workout is to select three exercises consisting of one leg exercise, one back exercise and one chest exercise. You can switch exercises from workout to workout, but I don’t recommend doing different exercises for the same muscle group within the same workout. Just do one exercise for each muscle group within a given workout. I would also say that I don’t recommend that you do barbell back squats in every workout as it is a very taxing exercise and may burn you out if you do it every day. Exercises such as goblet squats dumbbell squats, single leg split squats, and belt squats will provide plenty of work for your legs without requiring you to lift a lot of weight. These exercises are shown below:
Goblet Squats
Dumbbell Straddle Squats
Belt Squats
Split Squats
Back Exercises
For back exercises, I would recommend either
Seated pulley rows,
Lat pull-downs,
pull-ups,
If you are training at home, Suspension Strap Pullups are an excellent back exercise. This exercise is demonstrated in the video below”
Chest Exercises
Bench press with barbells or dumbbells
Incline press with barbells or dumbbells
Wide Grip Dips
Push ups
Use 65% of Your Max
Do not use weights that are so heavy that you are forced to grind out strenuous reps at the end of your sets. You should finish each set with several reps in the tank, although the sets will get harder as you progress through your workout if you train at a rapid pace. The amount of weight you should use is approximately 65% of your single rep max.
A Fast Workout
This workout is designed to be performed at a rapid pace. Ideally, you should do a circuit of three exercises in which one set of each exercise is performed in rapid succession for 8 reps each. You then proceed to do a second, third, and fourth circuit of 8 reps. There should be little if any rest between sets. The total workout time for the entire 4 x 8 workout should be no more than 12 minutes, and many of you will find that you can complete it in 8 to 10 minutes if you utilize moderately fast reps and little rest between sets. When performed in this manner, the first circuit should be fairly easy, but the rapid pace will make the workout progressively harder and your last circuit will be fairly challenging.
The easiest place to utilize circuit training is within the context of a home gym. Many of you will find that circuit training is not conducive to training at a gym unless the gym is fairly empty or organized for circuit training. Even if you have to do straight sets by doing the same exercise for four sets in a row, you should still keep your rests to a minute or less between sets and complete your workout within 20 minutes.
Gradually Add Weight
This workout is not based on trying to achieve rapid progress in which you add weight to every workout. Instead, you repeat the same workouts with the same amount of weight until your body acclimates to the workouts and they start to feel easier. It may take three to twelve weeks before your body acclimates to the workout and you feel ready to add 5 pounds. Every time you add weight, the difficulty of the workout should feel the same as it did the last time you added weight. If the workouts are getting harder and harder each time you add 5 pounds, you are not giving yourself enough time to acclimate to the weights you are using.
Adding In A Heavy Workout Once per Week
The daily 4 x 8 workout is designed to be performed 5 to 6 days per week, but you can substitute a heavier workout once per week. I suggest you do your heavy workout the first day of the week after one to two rest days as you will likely find that you are strongest after your rest days. The heavy workout should be very simple. It is not a high-volume workout as you will be accumulating a lot of weekly training volume with daily 4 x 8 workouts. The heavy day is designed to provide load and intensity. The workout consists of just two exercises per workout including bench presses and alternating between squats and deadlifts from week to week.
When performing your workout do four warm up sets for each exercise as follows:
1 set x 10 reps with an unloaded bar
1 set x 5 reps with 30% of your heaviest set
1 set x 5 reps with 60% of your heaviest set
1 set x 2 reps with 80% of your heaviest set
After your warm up set, just do one work set as follows:
1 set x 3 to 8 reps. Push within 1 to 2 reps short of failure.
Breaking A Plateau
If you hit a plateau with your heavy workouts, don’t try to blast through it by killing yourself with harder and harder workouts. Instead, use your daily 4 x 8 workouts to gradually add weight in order to build your strength enough to add weight to the heavy weekly workout.
If you like to train often, but you don’t like to train long, consider the daily 4 x 8 workout. Best of training to you.