It's all about raising your frequency. Your training frequency that is. Training your muscles more frequently will lead to faster muscle gains.
I'll never forget my first experience with Russian style training programs.
I was a personal trainer at a chain gym in Ottawa, Ontario. My friend/ co worker and I were eyeing up a power lifting program designed by a Russian strength coach.
The program was called Sheiko. Aptly named after Boris Sheiko, the great mind behind the program.
If you aren't familiar with this man and his programming, it's well worth checking out.
The program was a beast. It only had three training days per week, but each day you consisted of the same few exercises.
We bench pressed every training day (twice, most days), along with either squats or deadlifts (twice, some days).
Outside of those few exercises we would do some dumbbell fly's and some leg raises.
That was it. The same movements and muscles over and over. It didn't matter if we were sore, it didn't matter if we were 'feeling it'. We showed up and did the lifts.
The goal of the program was to add weight to our lifts. That it did. I can't remember exactly how much strength I gained in each lift, but I remember being elated.
This next part I didn't expect.
I gained about 10 lbs of lean body weight in 6 weeks.
I was shocked (but I shouldn't have been).
Up until this point I had always approached muscle building with the same old tactics. Body part splits, push/pull splits, upper/ lower splits.
There was nothing wrong with these approaches, and I did build a half decent physique using them, but I'd never built muscle this fast before. I certainly had never trained muscle groups 3 or more times per week before either.
The Real World
As I said above, I was shocked at the results, but I shouldn't have been.
Take a look around the real world, outside the confines of your gym.
There are tons of examples of people building muscle with high frequency approaches.
Cyclists building huge quads from cycling daily.
Mechanics build huge forearms from wrenching daily.
People who are overweight for years tend to build up their calves to a level many struggle to match with heavy calf training in the gym.
Gymnasts have impressive upper bodies from practicing their sport daily.
The real world evidence is everywhere.
Why Do So Few People Train This Way?
Dogma, dogma, dogma.
Besides that, there are a couple reasons I believe most people opt for a lower frequency approach.
What Exactly Is High Frequency?
Training your muscles three or more times per week would be considered high frequency.
Although, when time is available and recovery is on point, you could build up to training each muscle group five or six times per week. This may not be realistic for most people's schedule, it is completely within the realm of possibility, and will produce great results.
What Do I Need to Know About High Frequency Training?
If you have never trained each muscle more than three times per week before, here is what you need to know before diving in.
If you have never given high frequency training a fair shake, you're missing out on some serious muscle building potential.
Apply the training tactics listed in this article and you will unlock some brand new muscle building potential.
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