Mike Mahler - High Frequency Training: Avoid Overtraining!

**webmaster** · 10-04-2005, 05:43 PM

Tired of training programs that want you to avoid overtraining at all costs? Then maybe you should take a look at High Frequency Training!

http://www.bodybuilding.com/fun/mahler75.htm

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Kraken · 10-04-2005, 05:47 PM

Basic, yet effective. I have used various routines in the past in which frequent recovery times are utilized. Dante is a big advocate of this method, I believe too.

Volume plays a large role. It's funny how he asks you to vote on how many days you need to recover. It's a trick question due to the obvious variables. First and most important, your over all volume will dictate that and secondly, your body's natural ability to recover. Nutrition is just a given too.

If you were to totally destroy a muscle in 1 day though, it could take up to 12 days before you are totally recovered. Or, if your volume is right, it may only take 2 days.

Mike Mahler · 10-05-2005, 04:15 PM

Quote:

Originally Posted by Kraken

Basic, yet effective. I have used various routines in the past in which frequent recovery times are utilized. Dante is a big advocate of this method, I believe too.

Volume plays a large role. It's funny how he asks you to vote on how many days you need to recover. It's a trick question due to the obvious variables. First and most important, your over all volume will dictate that and secondly, your body's natural ability to recover. Nutrition is just a given too.

If you were to totally destroy a muscle in 1 day though, it could take up to 12 days before you are totally recovered. Or, if your volume is right, it may only take 2 days.

thanks and I did not add the voting section to the article. That was done by bb.com

Mike Mahler

bfoley · 10-07-2005, 06:05 PM

Mike,

Could a person change the reps at each workout and still progress ?
Let's say that I do squats/bench/rows on MWF and deads/handstand pushups/chins on TTH. On Monday, I would do 5 reps, Wednesday 10 reps, and Friday 15 reps. Would there be any benefit to this, or would you suggest staying with 5 reps for each workout ? Thanks.

Brian

Mike Mahler · 10-07-2005, 06:07 PM

Quote:

Originally Posted by bfoley

Mike,

Could a person change the reps at each workout and still progress ?
Let's say that I do squats/bench/rows on MWF and deads/handstand pushups/chins on TTH. On Monday, I would do 5 reps, Wednesday 10 reps, and Friday 15 reps. Would there be any benefit to this, or would you suggest staying with 5 reps for each workout ? Thanks.

Brian

You can change the reps based on your goals. Just avoid training to failure

mensacyclist · 11-21-2007, 07:10 AM

I've switched from HIT to a high-frequency, rest-pause singles routine (10 seconds between reps) and have gained more in one month than ever before. In one month I've beaten my best lifts from the early 1990's when I was 23. I split the body into two days and therefore work each muscle every other day. I also do a max lift in most lifts several times a month. I insert a rest day at random...whenever I feel like it. On this routine there is literally no soreness or worn down feeling, yet my progress is incredible. The key is NEVER going to failure....the exact opposite of what I've practiced for the last 24 years. The focus is on PROGRESSION. The workouts seem so easy that it's hard to believe anything is going to come of them. Keep acurate records and keep adding weight or reps. When I can do 12 rest-pause singles I up the weight and start climbing the ladder again. High frequency and rest-pause singles are the Holy Grail.