December 9, 2023

F1000 Scientist

Health to Life

High Frequency Dumbbell Training For Strength and Size

High frequency training is simply the act of training at a high frequency level. Most training programs involve a 3-4 day per week routine. Hence, a high frequency training program often involves 5 or more times per week.

Now, keep in mind that 5 times a week does not necessarily mean 5 days a week. You can do 5 times a week by training twice, two days a week, and once, one day a week. It all depends on how quickly you can recover from your workouts, and how much time you have available to you.

The primary benefit of high frequency training is faster results. We’ve all heard the old adage – practice makes perfect. Hence, the more you workout, the better you will get at your training.

High Frequency Training (HFT) my not be the best form of training for the average individual who lacks time as it is, but it may be good for the athlete who needs to hit a particular target.

For example, HFT is perfect for an individual who wishes to improve their overall strength. I’ve seen programs that tell you to pick two core lifts, and perform these lifts, or variations of the lifts, more than 3 times a week.

HFT may also aid with increased mass, although realize that simply training more does not mean that you’ll get bigger. HFT must always be balanced with recovery. The more you workout the higher your energy needs will be.

If you do not eat and sleep enough, you will burn out and over train. And in my book, over training is worse than under training. Trust me, I’ve been there.

The High Frequency Training Solution

Modifying a regular strength and mass program into an HFT program is surprisingly simple. Lets use the following program as an example:

Traditional Strength & Mass Schedule:

  • Day 1 – Workout A
  • Day 2 – Rest
  • Day 3 – Workout B
  • Day 4 – Rest
  • Day 5 – Workout C
  • Day 6 – Rest
  • Day 7 – rest

Modified HFT Strength & Mass Schedule:

  • Day 1 – Workout A
  • Day 2 – Workout B
  • Day 3 – Workout C
  • Day 4 – Workout A
  • Day 5 – Workout B
  • Day 6 – Rest
  • Day 7 – Rest

* For the following week, perform Workout C on Day 1, and repeat the cycle.