Higher Frequency Designs

Several ways to approach setting up a higher frequency training routine. I decided to go with 3x a week, due to the ability of the ideas present having easy carry over to higher/lower frequencies.

Starting off with the basics would be a standard 5x5/madcow disease routine, alongside the often touted GOMAD diet.

For those wanting to keep a 3x week training frequency. I’ll post several tweaks and variations below. I feel this post may be long if I rambled so I’ll try to keep it to the minimum.

First example for legs I’ll just use squats with rep variations.

Squat	Squat	Squat
Triple	Fives	Max single
Fives	15-25 reps	Tens

Next change would be to include different exercises, for more “complete” muscle growth- bro terms

Squat	Leg extension	Leg Press
10’s

Some may look at the above and wonder, “what about hamstring?” Well you could do deadlifts with squats, leg curls with leg extension, and then RDL/DB with leg press to keep the heavy, light, medium scheme. Another thing you could do is mix heavy work with light work.

Squat	Leg extension	Leg Press
RDL/DB	Leg curl	Deadlift

Squat	Leg press	Leg ext
Leg curl	RDL	Deadlift

The above two I find works well for individual’s whose lower backs tend to become fatigued after the initial exercise. Each routine has pros and cons involved. Lyle wrote the following article on, and it really comes down to individual preference.

http://www.bodyrecomposition.com/training/heavy-light-medium-training.html/

Then of course a person can vary rep ranges. Lower reps for “heavy” more cns taxing exercises, higher reps for less cns taxing exercises. Using the above would be 6-10 reps for squats and then 15-30 reps for extensions. You get the idea.

Next step would be “extreme” dup. Each day utilizes an entirely different training style. This is more along the line of my current approach and what I have others build up to and then further cultivate.

Take your basic heavy, light, medium days and think of the rep ranges and then exercises suitable for each. From there use more advanced loading techniques and apply the latter. Using me as an example when I think “heavy” it’s using singles, rest-pause, or muscle rounds. Medium days are mainly static sets using 10-15 reps. Light days are 20+ reps, myo-reps, and then blood flow restriction training.

Rest pause 15-25 rep goal	Myo reps 20+5x5	Static 3x10-15
Bench	Smythe incline/Fly	Incline/flat db
Ez bar curl	Cable/machine curl	Db curl
Smythe press	Facepull	laterals
Tbar row(uses different loading pattern)	Neutral grip cable	Db row

The above just shows some of the exercise I select for the various days.

Next training post may go into how one builds their training frequency. If there are any questions, please comment/respond.

Cheers

Fonseca RM, Roschel H, Tricoli V, de Souza EO, Wilson JM, Laurentino GC, Aihara AY, de Souza Leao AR, and Ugrinowitsch C. Changes in exercises are more effective than in loading schemes to improve muscle strength. J Strength Cond Res 28: 3085-3092, 2014.