I started experimenting with more frequent training with my clients in , and in I released the original High Frequency Training (HFT) program. He had such great success building muscle on my High Frequency Training (HFT ) program that it changed his views regarding the dogma. Try High Frequency Training (HFT): If underdeveloped arms are your problem ( and they most certainly are if you’re still reading this) it’s.

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How to Train More Frequently

That’s because most people simply can’t recover from five total body sessions each week. Plus, neck extension when performed correctly is a very natural movement. This effective program is for them.

No system of mine has accumulated more positive feedback from the muscle building community.

You’ll take the parameters that I mentioned above and add one set so it looks like the protocol below. Set-Rep Volume per Workout for HFT Up to this point I’ve shown you how to choose movements alternate between single-joint and compoundand I’ve shown you how to arrange your reps augment the reps with each consecutive workout day.

So the lowest reps pair with the highest load, and the highest load mandates the lowest set-rep volume. Follow your usual training plan at the gym, but hit this extra exercise every single day following the rules and progression plan below. Or maybe you don’t want to focus on your triceps at all.


I have a question regarding goblet squats. It turns out it makes them stronger.

Do one of these exercises every day outside of your normal workout, adding a rep each day. What’s different about HFT2 compared to the original? Get your hip flexors out of this movement and you’ll build better, stronger abs. But these guys perform 10 shows per week!

The HFT Handbook | T Nation

When your primary goal is hypertrophy you should be thinking in months, not weeks. Most exercises have value if wateerbury do them correctly. How bodybuilders can fight post-show depression, how to eat carbs and stay lean, and what to do if squats make you hurt. Your workout is bft and bloated. Combining pull-ups with dips is tough to pull off, watrbury many guys do it.

Therefore, this system is ideal for males and females. The combination of the training system, instructional videos and workout logs result in my most effective muscle-building program to date. If you want to increase your muscular endurance, if you respond well to higher reps, or if you simply want a different change of pace, feel free to increase the reps more than three. You’ll get stronger, perform better athletically and get more jacked.

You’ll learn how to build muscle across your entire body or just target it where you need the most growth. Most of the people who add HFT into their program are looking to add size to a specific muscle group — calves, biceps, forearms, etc. HFT Progression Once you’re accustomed to five workouts per week, or once you’ve done the above plan for six weeks, add one more workout per week with the same parameters that I outlined in this article.


Nice article, Fat Gripz are next on my waetrbury of tools for the gym. The first school looks at the muscle groups involved in the pull-up and sets up a workout of waterburj that target each muscle group.

Now, in the above example, Thursday is an off day.

At the end of four weeks take full days off from the exercise and retest your maximum rep performance. If you’re new to training, HFT is too advanced for you.

I’m sure you have, too. Furthermore, this hypothesis is easiest to test.

Bigger Arms – The Unbiased Truth | Dr. Chad Waterbury | Transforming Through Performance

So now it’s time for my latest, most effective and user-friendly version of HFT that will add new muscle wherever you want it. You might reach it in eight weeks, or it might take four months. On July 1 of that year I did pull-ups spread watdrbury the day. Because the intensity of each workout changes over the weeks and months.

When I started lifting weights I weighed pounds. Over the last two years I was relentless to find at least one unique trick to build muscle faster than I expected.