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    WEEK 103 :: What Is The Best High Frequency Workout Routine?

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    * Note: How can I win? Answer all questions in the order that they are asked.

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    TOPIC: What Is The Best High Frequency Workout Routine?

    For the week of: 10/16-10/21
    Sunday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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    A high frequency working regimen can be grueling but effective.

    What is the best high frequency workout routine? Be specific.

    What are the benefits to this type of routine?

    What are the drawbacks from this type of routine?

    How can you avoid overtraining when following a high frequency routine?

    BONUS QUESTION: Have you ever used a high frequency training regimen? If so, how were the results and would you recommend it to others?

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    Don't discuss any other topic in this section. ONLY discuss the question above.

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    NEW PRIZE MONEY!!!!!
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    The best response will get $75 in credit, and second place will get $50 in credit to use in our online store and will have their workout posted on our main site for the world to see!

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    NEW RULE!!!!!
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    * New Rule: Any exercise not listed on our exercise listing (http://www.bodybuilding.com/fun/exercises.htm) must be accompanied by a full and complete description and pictures (or a link to the exercise(s) where pictures and description are given).

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    Registered User Rapuano's Avatar
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    Intense Effective Workout

    Day one Biceps Triceps 5 workouts each 1 superset
    Day 2Delts Traps 5 workouts each 1 superset
    Day 3 Chest Back 5 workouts each 1 superset
    Day 4 Legs 8 workouts
    Abs 3 times a week
    keep cycleing through the 4 days
    Make sure you dont do cardio before because it drains your muscles of Oxygen.
    Always change up your exersizes to shock your muscles
    supplement with glutimine because this is intense and you will be sore
    This workout has improved my size and added 12 puonds of muscle in 3 weeks .
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    Here's my entry
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    I am a Rock Apostle X's Avatar
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    What is the best high frequency workout routine? Be specific.
    This Routine should be used for 6 weeks.
    The first week should be an introduction to the High Frequency Routine.
    Follow a basic three day workout for the week in order to assess your bodies tolerance and to allow for recovery. Rest periods between sets should be kept between 1 and 2 minutes. Follow the 5 basic exercises and feel free to change the exercise for each day if needed. Stretching for 15-30 minutes is an ideal goal after each workout.


    Week 1: (3 workouts)
    Keep the weight light, the goal is to work on range, control and form.
    1 minute rest between sets
    Monday-Wednesday-Friday
    Sets X Reps for all exercises
    Day 1: 2 x 12
    Day 2:5 x 5
    Day 3:3 x 8
    Exercise 1: Dead Lifts/ Romanian Dead Lifts
    Exercise 2:Bench Press/Incline Press/Shoulder Press
    Exercise 3:Bent Over Rows/ Pull Ups/ Chin Ups
    Exercise 4:Squats/ Leg Press / Lunges
    Exercise 5:Ab Roller/ Sit-Ups/Crunches

    Week 2: (4 workouts)
    Keep the weight the same as last weeks. We are working on adapting to less rest and one more workout day. Focus on what exercise you are the weakest at for this week.
    1.5 minute rest between sets
    Monday-Wednesday--Thursday-Friday
    Sets X Reps for all exercises
    Day 1: 2 x 14
    Day 2:5 x 6
    Day 3:3 x 9
    Exercise 1: Dead Lifts/ Romanian Dead Lifts
    Exercise 2:Bench Press/Incline Press/Shoulder Press
    Exercise 3:Bent Over Rows/ Pull Ups/ Chin Ups
    Exercise 4:Squats/ Leg Press / Lunges
    Exercise 5:Ab Roller/ Sit-Ups/Crunches

    Week 3: (5 workouts)
    Add weight, but not too much. The focus is on high frequency, not failure.
    1.5 minute rest between sets
    Monday-Tuesday-Wednesday-Thursday-Friday
    Sets X Reps for all exercises
    Day 1: 2 x 11
    Day 2:5 x 5
    Day 3:3 x 7
    Exercise 1: Dead Lifts/ Romanian Dead Lifts
    Exercise 2:Bench Press/Incline Press/Shoulder Press
    Exercise 3:Bent Over Rows/ Pull Ups/ Chin Ups
    Exercise 4:Squats/ Leg Press / Lunges
    Exercise 5:Ab Roller/ Sit-Ups/Crunches

    Week 4: (5 workouts)
    Add weight if last weeks workout seemed too easy and you still felt like you had plenty of energy in reserve. The focus is on high frequency, not failure.
    1 minute rest between sets
    Monday-Tuesday-Wednesday-Thursday-Friday
    Sets X Reps for all exercises
    Day 1: 2 x 14
    Day 2:5 x 7
    Day 3:3 x 9
    Exercise 1: Dead Lifts/ Romanian Dead Lifts
    Exercise 2:Bench Press/Incline Press/Shoulder Press/Lateral Raises (Barbell or Dumbell)
    Exercise 3:Bent Over Rows/ Pull Ups/ Chin Ups/ Dumbell Row
    Exercise 4:Squats/ Leg Press / Lunges/ Hack Squats
    Exercise 5:Ab Roller/ Sit-Ups/Crunches

    Week 5: (5 workouts)
    If last weeks workout was easy, add weight. If last weeks workout was too rough, keep the weight the same. The goal this week is to keep the reps close to failure, you should have about 2 more reps after the set before failure.
    1.5 minute rest between sets
    Monday-Tuesday-Wednesday-Thursday-Friday
    Sets X Reps for all exercises
    Day 1: 2 x 10
    Day 2:5 x 5
    Day 3:3 x 6
    Exercise 1: Dead Lifts/ Romanian Dead Lifts/ Back Extensions
    Exercise 2:Bench Press/Incline Press/Shoulder Press
    Exercise 3:Bent Over Rows/ Pull Ups/ Chin Ups/ Pull Downs
    Exercise 4:Squats/ Leg Press / Lunges/
    Exercise 5:Ab Roller/ Sit-Ups/Crunches

    Week 6: (5 workouts)
    This is the last week. Do all workouts within 1 rep of failure. Adjust weight accordingly.
    1 minute rest between sets
    Monday-Tuesday-Wednesday-Thursday-Friday
    Sets X Reps for all exercises
    Day 1: 2 x 12
    Day 2:5 x 5
    Day 3:3 x 8
    Exercise 1: Dead Lifts/ Romanian Dead Lifts
    Exercise 2:Bench Press/Incline Press/Shoulder Press/ Arnold Press
    Exercise 3:Bent Over Rows/ Pull Ups/ Chin Ups/ Pull Downs
    Exercise 4:Squats/ Leg Press / Lunges/ Farmers Walk
    Exercise 5:Ab Roller/ Sit-Ups/Crunches

    That's it. Take 1 full week off to allow your body maximum recovery. Go ahead and start the next routine.

    What are the benefits to this type of routine?
    There are many benefits for this kind of routine. Bodybuilders will often use high frequency routines in order to shock the body with a new workout regimen and put some mass on their body frame in no time! Athletes will use these types of routines to prepare themselves for the hardships of the season and the long enduring hours of practice and games. Higher frequency routines can also be used to increase rep ranges for certain exercises such as Pull-ups in a short amount of time.

    What are the drawbacks from this type of routine?
    Users following the routine will need to dedicate a lot more time in the gym, than a normal weight lifter. This can cause problems for someone with a busy schedule who can only get in quick lifts. Another drawback is that the workouts need to be of lighter weight in order to allow for faster recovery. Because the workouts are of high frequency and are used often, there is not as much time for recovery. One final drawback is the potential hazard of overtraining, this could be caused by doing too many exercises or using too much weight.

    How can you avoid overtraining when following a high frequency routine?
    The biggest factor in avoiding overtraining is never going to failure during a workout. Going to muscle failure during a workout will cause your body to have a longer recovery time, which will inhibit your high frequency training. Overtraining can have some serious consequences and needs to be watched out for with a keen eye.
    Here are some symptoms for overtraining
    Physical Signs & Symptoms
    * Increased susceptibility to colds and flu's
    * Increases in minor injuries
    * Chronic muscle soreness or joint pain
    * Exhaustion
    * Weight loss
    * Appetite loss
    * Insatiable thirst or dehydration
    * Intolerance to exercise
    * Decreased performance
    * Delayed recovery from exercise
    * Irritability
    * Anxiety
    * Depression
    * Headaches
    * Insomnia
    * Inability to relax

    If you notice any of these symptoms chances are you have overtrained. The best thing to do is REST. Continue eating and sleeping normally. Give your body 3-5 days to recover and then alter your workouts and make them a little easier, until you can find a good regimen to help you avoid overtraining.

    BONUS QUESTION: Have you ever used a high frequency training regimen? If so, how were the results and would you recommend it to others?
    I have used a high frequency training regimen several times for sports and for my own personal gains. In certain exercises such as Pull-Ups I was able to increase my rep range from sets of 10 reps to sets of 15-18 reps in a short period of time. Using high frequency has also allowed to be pack on muscle quickly and it is a nice change up from the usual heavy weight low reps routine.


    Source:
    The Stretching Institute Online. Internet. October 21, 2007.
    http://www.thestretchinghandbook.com...ertraining.php
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  5. #5
    Registered User anijkd's Avatar
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    High Frequency Training for Squats

    I have followed this routine
    xtremeperformer.blogspot.in/
    Strength of a Mad Man : The Road Map
    with my modifications.
    5 days of training per week
    1 squat variation per day.
    The variations were Box squats at various heights and various foot placement. Chains were used. Good mornings and rack pulls were spaciously used. Almost no specific variation was repeated. Usual set rep protocol was 3x3. No true maxes. Obviously. The last week of the 4 week stint was shooting for a moderately heavy single for the day's variation. Took one week off from lifting. Only jumping movements. Then tested the PRs.
    To my amazement it had increased by 44lbs in the squat and 22lbs in the deadlift.
    I do not want to give the exact routine as I had highly personalized it. But that is the exact outline.
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