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How to Build Muscle with the High Frequency Training Method

Learn why high frequency training is so effective.

There are many training programs to help with hypertrophy, but do you know how to build muscle with the high frequency training method?

The high frequency training method involves training the full body five times per week. It is designed for intermediate to advanced athletes who might want to shake up their training.

It is a very unique training style that uses the highest possible frequency of training, hitting every big muscle group 5 days a week.

Learn how to build muscle with the high frequency training method

Jeff Nippard, pro natural bodybuilder and YouTuber, explains why high frequency training can be very effective.

High frequency training advantages

  • Reduced soreness = better performance
  • Improved recovery capacity = more progress
  • Improved mind-muscle connection per exercise = more focus
  • High quality volumes = better muscle growth

High frequency training sample

MondayTuesdayWednesdayThursdayFriday
Chest
Back Legs Biceps Triceps
Delts Abs
Chest
Back Legs Biceps Triceps
Delts Abs
Chest
Back Legs Biceps Triceps
Delts Abs
Chest
Back Legs Biceps Triceps
Delts Abs
Chest
Back Legs Biceps Triceps
Delts Abs

This type of program is similar to the push, pull, leg routine, where you hit each muscle twice a week, or the upper lower split. If you’re a beginner, more used to training twice or three times per week, this might not be the best training method for you.  

“Optimal training frequency is different for beginners than it is for advanced trainees,” says Nippard.

You’ll only be working for one or two exercises for each muscle group every day, so imagine taking a full chest day with five exercises and spreading each throughout the week.

High frequency training allows you to accumulate more high-quality volume. The main benefit of high frequency full-body training is simply being able to spread out your weekly volume to help increase the quality of each set, says Nippard.

how to perform reps for more muscle growthSource: Photo by Andres Ayrton from Pexels

This type of training is a great way to manage training variables such as volume, intensity, and recovery.

“This routine has given me exactly the motivation I need for continued progress,” says Nippard.

Read more: How to Perform SETS for Maximum Muscle Growth

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