In this article, we explore the concept of higher frequency training for strength and debunk some myths around it. Dr. Mike Israetel, through his video series on strength training myths, shares insights on the benefits and downsides of higher frequency training and provides guidelines on how to find the best approach for you.

What is Higher Frequency Training?

Higher frequency training is the practice of increasing the number of times you train a specific muscle group or movement throughout the week. Proponents of higher frequency training claim that it leads to better results in terms of strength and muscle gains. However, it is essential to understand its benefits and downsides before deciding to incorporate it into your training program.

Benefits of Higher Frequency Training

• Theoretical benefits: By splitting your training into more sessions per week, you get more exposure to the highest stimuli, leading to better quality sets and higher force production. This can result in a greater strength stimulus and potentially make you stronger.
• Practical benefits: Higher frequency training can help improve your technique by allowing you to practice more often. This can lead to better performance and increased strength gains.

Downsides of Higher Frequency Training

• Higher fatigue: High-frequency training often leads to higher fatigue levels due to increased per week volumes and heavier weights.
• Potential injury risk: The increased load and stress on the joints and connective tissues can lead to a higher risk of chronic wear and tear injuries.
• Limited sustainability: While higher frequency training may yield great results in the short term, it may not be sustainable in the long run, potentially leading to overreaching, injury, or even overtraining.

Finding the Best Approach to Higher Frequency Training

To find the best approach for incorporating higher frequency training into your routine, follow these guidelines:

1. Start by increasing your training frequency by just one session per week and do this for only one mesocycle.
2. After the mesocycle, deload and return to your regular training frequency. Assess how your strength has improved during the higher frequency mesocycle compared to your regular training frequency.
3. If you find that your strength has increased more than usual, you can consider trying higher frequency training for two mesocycles, then three, and so on, while always monitoring your fatigue levels and performance.
4. Through trial and error, you can find the optimal training frequency for your individual needs, balancing the benefits with the potential downsides.

Conclusion

Higher frequency training can be a powerful tool for strength development when used wisely. By gradually easing into increased training frequencies, monitoring fatigue and performance, and finding the optimal balance between benefits and downsides, you can maximize your strength gains and minimize the risks. Always listen to your body and adjust your training program accordingly for the best results.