Now we have spoken on occasion about high frequency applied to certain movements in weight training. Today we are going to tell you how to apply high frequency squat and bench press simultaneously.
This type progressions are intended to gain the maximum possible force in these movements and although this is especially interesting for powerlifting competitors, can also be interesting to apply to training ahead of getting a good muscle hypertrophy. One of my recommendations to those who want to gain muscle mass, multi-joint exercises that the train looking for a gain strength and exercise accessories trained in the ranks of hypertrophy.
What it is considered high frequency
When we talk about frequently, we refer to the number of times that train movement over a week. That is, if we train five days a week, once every day squats, often we are training 5.
I particularly believe that the multi-joint exercises should train often 3 onwards, seek the goal that we seek, because in this type of exercise which will interest us is always to maximize our strength.
Logically we must identify each particular case, but overall I think it's a good way to progress. Note that the multi-joint exercises are those that cover more muscle fibers and they are the ones we talking metabolically activated.
It is true that there are movements such as deadlifts, perhaps trained with high frequency can slow our recovery and calluses may not allow us to train using frequency 7, but you also have to assess how we move rep ranges . Not the same that 5x5 to 10x1.
Graduating intensity and volume
Graduate the intensity and volume of training are key to well-structured routine high frequency variables. If we want to train every day to muscle failure and ending exhausted, we cannot make these workouts frequently 7 because we did not recover the previous training.
My main recommendation is that you always work in% of 1RM conservative, not exceeding 90% and trying to make series where we have a high margin of% max. That is, if squat our 1RM is 120 kg, working with loads between 95Kg and 110Kg in ranges of 1-3 repetitions, although we are able to do more reps, but not be able to recover, saturate our central nervous system and accumulate excessive muscle fatigue.Get Effective Solution here http://www.foodrestores.com/ct/muscle-building/
Regarding the volume of the session, it is best to combine days of high volume, low intensity days of just the opposite, high intensity and low volume. Between 10 and 30 repetitions. For example, a week of sit (assuming the actual 1RM is 120 kg) could be the following:
D1: 10x1x100Kg
D2: 10x2x95Kg
D3: 15x1x97.5Kg
D4: 15x1x95Kg
D5: 12x1x100Kg
D6: 10x3x95Kg
D7: 10x2x97.5Kg
It is important to control how long are dedicated to each session to see a clear evolution over the weeks. If we are able to reptile these charges, that number of repetitions but increasingly with less rest, it will mean that we are ramping up our strength.
Between each series must rest the right and necessary to carry out the next series without harming the technique. There is no universal time, can be 2 to 5 minutes, even as we gain strength, we will see that it may be even less.
This type progressions are intended to gain the maximum possible force in these movements and although this is especially interesting for powerlifting competitors, can also be interesting to apply to training ahead of getting a good muscle hypertrophy. One of my recommendations to those who want to gain muscle mass, multi-joint exercises that the train looking for a gain strength and exercise accessories trained in the ranks of hypertrophy.
What it is considered high frequency
When we talk about frequently, we refer to the number of times that train movement over a week. That is, if we train five days a week, once every day squats, often we are training 5.
I particularly believe that the multi-joint exercises should train often 3 onwards, seek the goal that we seek, because in this type of exercise which will interest us is always to maximize our strength.
Logically we must identify each particular case, but overall I think it's a good way to progress. Note that the multi-joint exercises are those that cover more muscle fibers and they are the ones we talking metabolically activated.
It is true that there are movements such as deadlifts, perhaps trained with high frequency can slow our recovery and calluses may not allow us to train using frequency 7, but you also have to assess how we move rep ranges . Not the same that 5x5 to 10x1.
Graduating intensity and volume
Graduate the intensity and volume of training are key to well-structured routine high frequency variables. If we want to train every day to muscle failure and ending exhausted, we cannot make these workouts frequently 7 because we did not recover the previous training.
My main recommendation is that you always work in% of 1RM conservative, not exceeding 90% and trying to make series where we have a high margin of% max. That is, if squat our 1RM is 120 kg, working with loads between 95Kg and 110Kg in ranges of 1-3 repetitions, although we are able to do more reps, but not be able to recover, saturate our central nervous system and accumulate excessive muscle fatigue.Get Effective Solution here http://www.foodrestores.com/ct/muscle-building/
Regarding the volume of the session, it is best to combine days of high volume, low intensity days of just the opposite, high intensity and low volume. Between 10 and 30 repetitions. For example, a week of sit (assuming the actual 1RM is 120 kg) could be the following:
D1: 10x1x100Kg
D2: 10x2x95Kg
D3: 15x1x97.5Kg
D4: 15x1x95Kg
D5: 12x1x100Kg
D6: 10x3x95Kg
D7: 10x2x97.5Kg
It is important to control how long are dedicated to each session to see a clear evolution over the weeks. If we are able to reptile these charges, that number of repetitions but increasingly with less rest, it will mean that we are ramping up our strength.
Between each series must rest the right and necessary to carry out the next series without harming the technique. There is no universal time, can be 2 to 5 minutes, even as we gain strength, we will see that it may be even less.
They play a very important role the sensations when choosing load, because there will be days that the warming we see that we are not able to raise the expected load, in this case the best thing we can do is * reduce some load or reduce the number of repeats total.
Applying High Frequency Squat And Bench Press