How Do I Get My 5 Week Old To Sleep High Frequency Dumbbell Training For Strength and Size

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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 include a routine 3-4 days per week. Therefore, a high-frequency training program often includes 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.

The main benefit of high frequency training is faster results. We’ve all heard the old saying – practice makes perfect. Therefore, the more you train, the better you will be at your training.

High Frequency Training (HFT) is not the best form of training for the average person who is short on time as it is, but it can be good for the athlete who needs to hit a specific goal.

For example, HFT is perfect for a person who wants to improve their overall strength. I’ve seen programs that tell you to pick two basic lifts and perform those lifts, or variations of the lifts, more than 3 times per week.

HFT can also help with mass gain, although realize that simply working out doesn’t mean you’ll get bigger. HFT must always be balanced with recovery. The more you train, the higher your energy needs will be.

If you don’t eat and sleep enough, you will burn out and over train. And in my book, overtraining is worse than undertraining. 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. Let’s use the following program as an example:

Traditional Strength & Mass Program:

  • Day 1 – Training A
  • Day 2 – Rest
  • 3rd day – Training B
  • 4th day – Rest
  • Day 5 – Training C
  • 6th day – Rest
  • 7th day – rest

Modified HFT Strength and Mass Program:

  • Day 1 – Training A
  • Day 2 – Training B
  • Day 3 – Training C
  • 4th day – Training A
  • 5th day – Training B
  • 6th day – Rest
  • 7th day – Rest

* For the following week, perform workout C on day 1 and repeat the cycle.

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