So I jumped on the high frequency bandwagon recently and I’ve been working out each muscle 3 x a week. My strength gain progress seems to be REALLY slow though. In order to maintain good form and get enough reps I only seem to be able to add 1/3 of a pound each workout - so 1 pound a week. Is this the kind of progression thats to be expected once you are past the complete newbie gains stage of the game for a natural trainee?
Yes, and if you do each muscle 6 x a week you will add 2 pounds a week to your work weights-this is directly related to how much times per week you train each bodypart. I once went up to training the same muscle 28 times in one week and gained 9.3333333 ponds on each of my main lifts…
[quote]grinder001 wrote:
Yes, and if you do each muscle 6 x a week you will add 2 pounds a week to your work weights-this is directly related to how much times per week you train each bodypart. I once went up to training the same muscle 28 times in one week and gained 9.3333333 ponds on each of my main lifts…[/quote]
9.3 ponds, fuck damn man give me your genes …how much did each pond weigh roughly? WE TALKING GARDEN PONDS?
[quote]mojo_ wrote:
So I jumped on the high frequency bandwagon recently and I’ve been working out each muscle 3 x a week. My strength gain progress seems to be REALLY slow though. In order to maintain good form and get enough reps I only seem to be able to add 1/3 of a pound each workout - so 1 pound a week. Is this the kind of progression thats to be expected once you are past the complete newbie gains stage of the game for a natural trainee? [/quote]
High frequency training and optimal strength gains don’t go along too well. From the looks of it, it’s likely that you’re tapping into your recovery.
More info about your training template and your diet is needed to make a decent assessment.
What’s your goal?
[quote]mojo_ wrote:
grinder001 wrote:
Yes, and if you do each muscle 6 x a week you will add 2 pounds a week to your work weights-this is directly related to how much times per week you train each bodypart. I once went up to training the same muscle 28 times in one week and gained 9.3333333 ponds on each of my main lifts…
9.3 ponds, fuck damn man give me your genes …how much did each pond weigh roughly? WE TALKING GARDEN PONDS?
[/quote]
Ha.
BTW, 3X a week is excessive IMO.
andddddd back to the thread
[quote]Carnage wrote:
mojo_ wrote:
So I jumped on the high frequency bandwagon recently and I’ve been working out each muscle 3 x a week. My strength gain progress seems to be REALLY slow though. In order to maintain good form and get enough reps I only seem to be able to add 1/3 of a pound each workout - so 1 pound a week. Is this the kind of progression thats to be expected once you are past the complete newbie gains stage of the game for a natural trainee?
High frequency training and optimal strength gains don’t go along too well. From the looks of it, it’s likely that you’re tapping into your recovery.
More info about your training template and your diet is needed to make a decent assessment.
What’s your goal?
[/quote]
heh yea I don’t know, I tried 1x a week that didnt work tried 2x a week not much luck there either. So now I’m at 3x a week and theres some progress albeit really slow lol
Workout is basically…
Rack chins
Dips
Military Press
DB rows
Shrugs
Flyes
Curls
2-3 sets 5-8 reps stopping at the point where another rep I would only get half or a quater rep without using sloppy form.
Edit: goal = same as most people here get as big and strong as I can lol.
[quote]SSC wrote:
mojo_ wrote:
grinder001 wrote:
Yes, and if you do each muscle 6 x a week you will add 2 pounds a week to your work weights-this is directly related to how much times per week you train each bodypart. I once went up to training the same muscle 28 times in one week and gained 9.3333333 ponds on each of my main lifts…
9.3 ponds, fuck damn man give me your genes …how much did each pond weigh roughly? WE TALKING GARDEN PONDS?
Ha.
BTW, 3X a week is excessive IMO.[/quote]
That’s what I allways thought and perhaps it is for people using really heavy weights, but I’m no where near that lol. Also the OTS BBB system that alot of guys seem to be doing on here hits bodyparts minimum of 3x a week and there seems to be alot of people doing well with it?
[quote]mojo_ wrote:
Carnage wrote:
mojo_ wrote:
So I jumped on the high frequency bandwagon recently and I’ve been working out each muscle 3 x a week. My strength gain progress seems to be REALLY slow though. In order to maintain good form and get enough reps I only seem to be able to add 1/3 of a pound each workout - so 1 pound a week. Is this the kind of progression thats to be expected once you are past the complete newbie gains stage of the game for a natural trainee?
High frequency training and optimal strength gains don’t go along too well. From the looks of it, it’s likely that you’re tapping into your recovery.
More info about your training template and your diet is needed to make a decent assessment.
What’s your goal?
heh yea I don’t know, I tried 1x a week that didnt work tried 2x a week not much luck there either. So now I’m at 3x a week and theres some progress albeit really slow lol
Workout is basically…
Rack chins
Dips
Military Press
DB rows
Shrugs
Flyes
Curls
2-3 sets 5-8 reps stopping at the point where another rep I would only get half or a quater rep without using sloppy form.
Edit: goal = same as most people here get as big and strong as I can lol.[/quote]
Start training your legs or you will never be as big and strong as you can.
Why the hell don’t you just train normally?
[quote]cueball wrote:
Start training your legs or you will never be as big and strong as you can.[/quote]
Yup I usually do squats, nursing some knee injury back to full health right now though 
[quote]mr popular wrote:
Why the hell don’t you just train normally?[/quote]
What do you mean by train ‘normally’? The 1-2 bodypart per day 20 sets from multiple angles deal? Then return the same day next week with added weight? I did that and I never could add weight = no growth.
I don’t think its diet related I’m on 6000cals a day, loads of protein, if anything I’m probably eating a little too much right now.
i dont know. I switched to each body part twice a week and it love it for the simple fact that i go balls to the wall on every set that i do and im out of the gym in an hour or less. 3x a week seems like your body never gets a chance to heal.
[quote]mojo_ wrote:
mr popular wrote:
Why the hell don’t you just train normally?
What do you mean by train ‘normally’? The 1-2 bodypart per day 20 sets from multiple angles deal? Then return the same day next week with added weight? I did that and I never could add weight = no growth. [/quote]
No.
Training normally as in, 1-2 bodyparts a day (2-3 for beginners), 2-4 exercises depending on the size of the bodypart, with PROGRESSIVE OVERLOAD as the driving force.
Did you seriously go into the gym, do 20 sets of nonsense, and then fail to add weight next week, and give up thinking this was how other people train?
It isn’t.
[quote]mojo_ wrote:
mr popular wrote:
Why the hell don’t you just train normally?
What do you mean by train ‘normally’? The 1-2 bodypart per day 20 sets from multiple angles deal? Then return the same day next week with added weight? I did that and I never could add weight = no growth.
I don’t think its diet related I’m on 6000cals a day, loads of protein, if anything I’m probably eating a little too much right now.[/quote]
Maybe you need to start thinking about progress from a different aspect than just wieght. If you are tracking your sets and reps, then see if you can squeeze an extra rep here or there or add an additional short set at the end of what would ‘normally’ be the end of the routine, or just that exercise.
In essense ‘pry’ your way forward with the weights you’re currently using. And don’t worry about making small incremental gains. Add reps and eventually sets with the weight your on for a couple of weeks or more then take a few extra days off for recovery and try then to up your weights by 5 to 10 lbs. Albeit at your original starting set/rep scheme.
Then do the same thing for the new weights. There are different ways to progress in High Freq training.
Also I will say that if you can squeeze a nap or an extra hour of sleep in here and there your recovery will improve and help you get where your trying to go quicker.
This is how I train (high Freq)so these are just comments coming from my own experience. It may not work for you, but if you give it a try I’ll bet that it helps a little.
[quote]mr popular wrote:
mojo_ wrote:
mr popular wrote:
Why the hell don’t you just train normally?
What do you mean by train ‘normally’? The 1-2 bodypart per day 20 sets from multiple angles deal? Then return the same day next week with added weight? I did that and I never could add weight = no growth.
No.
Training normally as in, 1-2 bodyparts a day (2-3 for beginners), 2-4 exercises depending on the size of the bodypart, with PROGRESSIVE OVERLOAD as the driving force.
Did you seriously go into the gym, do 20 sets of nonsense, and then fail to add weight next week, and give up thinking this was how other people train?
It isn’t.[/quote]
Yup I kinda did that too. Infact that was what I started with. Monday: chest tri shoulders wednesday legs friday back/bi. It worked for a while then progressive overload was no longer possible, I did get a progressively bigger belly though LOL.
Why did you think high volume + high frequency was a good idea? Usually they’re an inverted relationship. The higher the volume, the less the frequency should be, the lower the volume, the higher the frequency can be. Pick one.
[quote]Vires Eternus wrote:
mojo_ wrote:
mr popular wrote:
Why the hell don’t you just train normally?
What do you mean by train ‘normally’? The 1-2 bodypart per day 20 sets from multiple angles deal? Then return the same day next week with added weight? I did that and I never could add weight = no growth.
I don’t think its diet related I’m on 6000cals a day, loads of protein, if anything I’m probably eating a little too much right now.
Maybe you need to start thinking about progress from a different aspect than just wieght. If you are tracking your sets and reps, then see if you can squeeze an extra rep here or there or add an additional short set at the end of what would ‘normally’ be the end of the routine, or just that exercise.
In essense ‘pry’ your way forward with the weights you’re currently using. And don’t worry about making small incremental gains. Add reps and eventually sets with the weight your on for a couple of weeks or more then take a few extra days off for recovery and try then to up your weights by 5 to 10 lbs. Albeit at your original starting set/rep scheme.
Then do the same thing for the new weights. There are different ways to progress in High Freq training.
Also I will say that if you can squeeze a nap or an extra hour of sleep in here and there your recovery will improve and help you get where your trying to go quicker.
This is how I train (high Freq)so these are just comments coming from my own experience. It may not work for you, but if you give it a try I’ll bet that it helps a little. [/quote]
From what I read its suposedly harder to add a rep than increment weight, so if I’m struggling to increment a small amount of weight I’m not sure another rep is possible… I guess I could add more volume/sets though…
[quote]mojo_ wrote:
From what I read its suposedly harder to add a rep than increment weight, so if I’m struggling to increment a small amount of weight I’m not sure another rep is possible… I guess I could add more volume/sets though…
[/quote]
Stop reading and start doing. Just cause you read it doesn’t make it true. Adding a rep IS easier than adding weight. That is usually the FIRST type of progression. You don’t need to do both at the same time.
Pick a weight, set a target rep range like 6-8 (for example). Lift that weight, adding reps each session till you hit 6-8, then add weight. Lift that weight till you hit 6-8 again. And so on.
Edit: This way, you can add 10lbs to the bar when you add weight instead of 1-2lbs as it sound like you’ve been doing.
[quote]mojo_ wrote:
mr popular wrote:
mojo_ wrote:
mr popular wrote:
Why the hell don’t you just train normally?
What do you mean by train ‘normally’? The 1-2 bodypart per day 20 sets from multiple angles deal? Then return the same day next week with added weight? I did that and I never could add weight = no growth.
No.
Training normally as in, 1-2 bodyparts a day (2-3 for beginners), 2-4 exercises depending on the size of the bodypart, with PROGRESSIVE OVERLOAD as the driving force.
Did you seriously go into the gym, do 20 sets of nonsense, and then fail to add weight next week, and give up thinking this was how other people train?
It isn’t.
Yup I kinda did that too. Infact that was what I started with. Monday: chest tri shoulders wednesday legs friday back/bi. It worked for a while then progressive overload was no longer possible, I did get a progressively bigger belly though LOL.
[/quote]
You didn’t supply any stats-- height, weight, age, how long training.
I don’t normally speculate in these threads, but after reading this exchange, and given that you’re basically doing the core movements that built thousands of big dudes, and you’re eating enough to gain weight (but apparently just fat), I’d have to guess that you’re seriously just not working hard enough (or as intense as you think you are).
I recently had a conversation with a guy who was telling me he hasn’t made ANY progress in a year or so, just to see him the next day reading a magazine while doing leg extensions (3 sets of 10, no less). He could just as well have been doing ‘pinky toe raises’.