Experiences with low volume/high frequency workouts

[Mike_Rojas]

I've tried a few different training styles over the last year or so. Looking over my logbook, I realize that I made my best gains when I followed a workout that was very similar to HST - that is, high frequency, low volume, moderate intensity. I've made gains on other systems, but not as much.

It's kind of interesting - if you look at how people trained in the OLD days, they did a full body workout on M, W, F. Perhaps they had something there?

Training to failure generally burns me out very quickly.

I've been following a WSB split, but I've been feeling really burnt out lately, so this week I decided to take it easy. I planned on just taking an easy week, then get back into my WSB split, but I'm kind of liking this. This is what I've been doing this week on M, W, F (all for 1 set of 10 - not to failure- and a couple warm up sets of course).

Bench
Incline
Barbell Row
Pullups
Squat
Reverse Hypers
Hanging ab holds

Could any of you share your experiences with this type of training? Also, I would be interested to know what exercises you've done for a full-body workout.

 

[Arnold'sApprentice]

hi mike. i'm not a huge fan of high frequency even if the volume is low,,,but it can be very effective a la dogcrapp.

here is an interesting lil routine bro (not sure if you don't ever go to failure tho)

http://www.bodybuilding.com/fun/hitworkout.htm

 

[Arnold'sApprentice]

how hard do you train? if you don't go to at least a few reps shy of failure ,ie hard,not brutal..then i'm not sure 6 work sets is enough,

would be very interested to see what debaser and casual think.

with volume that low i would think you need to build up to some decent level of intensity

 

[Backlash]

I did one HST cycle and I really enjoyed it. In fact, I plan on doing another. Low volume, high frequency definitely does not mean an easier workout

 

[Mike_Rojas]

how hard do you train? if you don't go to at least a few reps shy of failure ,ie hard,not brutal..then i'm not sure 6 work sets is enough,

would be very interested to see what debaser and casual think.

with volume that low i would think you need to build up to some decent level of intensity

Like I said, this was basically a "week off" for me - I wanted to take an easy week to recover. The funny thing is I actually got a decent amount of soreness from my little workout. That's probably because I did sets of 10 instead of my usual low rep sets.

IF I stick with this kind of routine, I would increase the weights gradually. I really don't believe training to failure is necessary. In fact, I would go out on a limb and say training to failure all the time is not a productive way to train for most people (just my opinion).

 

[Arnold'sApprentice]

i think the whole issue of whether or not to intensity cycle is very interesting..failure can be your best friend or worst enemy IMO

 

[casualbb]

For an experienced lifter such as yourself, you may need more than 1 set per exercise. I'd suggest 2 on the upperbody stuff and maybe even 3 on squats since it's your only lowerbody one.

 

[Mike_Rojas]

For an experienced lifter such as yourself, you may need more than 1 set per exercise. I'd suggest 2 on the upperbody stuff and maybe even 3 on squats since it's your only lowerbody one.

Yeah, good point casual. I should have pointed out that I actually did 3 sets on the reverse hypers and 1 on the other exercises. Those hit the lower body hard.

My exercise selection wasn't really thought out very much - I just wanted to "maintain" for a week, but now I'm thinking of doing something similar for a few weeks to see what happens. It already seems like I've put on some size and strength in just 1 week, but that's probably just my imagination.

 

["PrinceCharming"]

i prefer low volume 2 sets for chest 2-3 sets for back1 set for legs 2 sets for sholders 1 set for bi's and tris

and low frequency like once a week

 

[coolcolj]

Mike

my belief is that even if you vary max effort exercises, you don't really get around loading the CNS, you just slow it down, but it will get to you eventually.

So unload every 3-4 weeks