High-frequency training can be an effective approach to overcome plateaus and boost strength gains. However, it also comes with potential drawbacks, such as systemic fatigue and psychological stress. In this article, we will discuss the benefits and risks of high-frequency training and provide guidance on how to adjust your training program to optimize results.

Key Takeaways

1. Higher frequency can lead to greater volume and load: Training a muscle group or movement pattern more frequently allows for more volume and load, which can contribute to greater strength gains.
2. Systemic fatigue can be a problem: Training at a high frequency can lead to an excessive accumulation of systemic fatigue, potentially hindering progress.
3. Psychological fatigue is also a factor: Constantly pushing yourself to perform at a high intensity in every session can lead to psychological stress and burnout.
4. Normative frequencies: Most strength trainees perform 2-4 hard sessions per movement type per week. Consider this range when adjusting your training program.
5. Adjusting your training frequency: If you suspect you’re overdoing or underdoing it with your current frequency, try replacing an overloading session with a technique-only session or adding a technique session to your program.

Adjusting Your Training Frequency

For Overdoing It:

If you suspect you’re training too frequently:

1. Replace one overloading session with a technique-only session: This allows for continued technical development without adding to the fatigue burden.
2. If necessary, remove one session completely: If the technique-only session is still too much, consider removing it and resting instead.

For Underdoing It:

If you suspect you’re not training frequently enough:

1. Add a technique-only session first: This can help improve your technique without adding significant fatigue.
2. If necessary, convert the technique-only session into an overloading session: If you’re recovering well and feel you can handle more, try increasing the intensity of the added session.

Conclusion

High-frequency training can be a powerful tool for breaking through plateaus and enhancing strength gains. However, it’s essential to monitor and adjust your training frequency to avoid excessive systemic and psychological fatigue. By carefully considering your current training program and making thoughtful adjustments, you can find the optimal balance to maximize your progress.

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