A couple weeks ago, I talked about high frequency training for certain body parts. It can be a really useful tool when trying to bring up a lagging part and I utilize it (in waves) with stage athletes who need some more mass.
Frequency is an often forgotten tool for athletes.... strength athletes or sport athletes. Especially newer lifters. Women also benefit greatly from increased frequency to improve motor patterns. Young athletes benefit from increased frequency to improve motor patterns. If you have a young athlete come in and only squat once a week, the chances of them improving their squat (technique and strength) is going to be slow going.
This doesn't mean they squat with a bar on their back every day, but incorporating squats via :
*Goblet style
*Bodyweight
*Med ball
*Box squats
*Front squats
*Wall Squats...
All with varying intensities, weights and where they are placed in the workout (main movement, warm-up, or accessory).
In this post, I gave an example of what we did for a higher frequency back day. That was Day 1, which was our "heaviest" day where we really pushed the weight and intensity. Day 3 (day 2 is actually a shoulder day) looked a little something like this, with more isolated movements:
DB Row - 4 sets
Straight Arm pulldown - 4 sets
Wide Lat pulldown - 4 sets
Cable rear flyes - 4 sets
Preacher curls - 3 sets
DB curls - 3 sets
So as you can see, 4 back exercises, with 2 of them being multi-joint and 2 being single joint and then 2 bicep exercises. Based on how we are feeling from Day 1 (3 days prior) helps us to navigate weight used (especially if joints are feeling a little fried).
Stay tuned one more time as next time I'll talk about the 3rd back day in this series to give you the full picture of how the volume and intensity fluctuates for a high frequency block!!
