High Frequency Training (Hft)

[JulioSonic 307]

Estava lendo uns artigos sobre treinos de alta frequência do Chad e alguns tópicos como esse http://www.hipertrofia.org/forum/topic/169000-supino-agachamento-e-levantamento-terra-com-que-frequencia/ e fiquei com muita vontade de montar um treino meio semelhante..

Pensei um pouco e montei meu treino da seguinte maneira:

A

Caminhada do Fazendeiro (Farmer's Walk)

4x Supino Reto

4x Remada Curvada

4x Levantamento Terra

Panturrilhas

B

4x Desenvolvimento

4x Paralelas

2x Chin Up + 2x Pull Up

3x Agacho

Panturrilhas

Intercalando A e B entre segunda a sexta. Treinos rápidos de meia hora e sem muito peso.

O que vocês acham? Teriam alguma dica ou sugestão?

EDIT:

Como estou interessado nesse tipo de treino, fui pesquisar um pouco mais e achei um estudo interessante, e vou compartilhar com vocês.

How would you like to double the effectiveness of your current training plan? No gimmicks, no extra work – just improved results.

I know it sounds like a ridiculous headline from one of the popular fitness magazines.

But it’s not.

It’s the result of a Norwegian powerlifting experiment by Raastad et al[1].

In this experiment the researchers compared 2 groups of competitive powerlifters.

The only thing that was different, was their training frequency.

What makes you so different?

Right now you are probably on either a full body routine for 3 days a week, on a 4 day per week upper/lower split where you train the squat, bench and deadlift 2 times a week, or you’re using a split where you train each major lift once per week.

And why wouldn’t you?

These programs have been giving powerlifters excellent results for decades.

However, it is common for elite Olympic weightlifters to train a particular lift up to 6 times a week, sometimes even multiple times a day.

As you might know, Olympic weightlifting training methodologies are deeply influenced by the methods used by the eastern European countries in the 60’s to 90’s. These countries have developed an understanding of how to train for maximal strength that will transfer to Olympic weightlifting.

I’m sure you have heard about the Bulgarian method and the fact they ruthlessly dominated the sport of Olympic lifting for over 2 decades.

Or about the impact that the old Russian Olympic weightlifting manuals have on modern day powerlifting.

Sure, Olympic lifting is not powerlifting: weights are heavier and harder to recover from.

But I feel powerlifting has more in common with Olympic lifting than it may appear at first – and certainly more than it has with bodybuilding, for instance.

So, in light of similarities between the sports, should powerlifters train more like weightlifters?

The answer is hiding in Norway.

The Norwegian experiment

Just like you, for years most Norwegian powerlifters were training 3 days a week.

And, just like you, they were training each big lift (squat, bench-press, deadlift) 1 or 2 times a week.

But around the year 2000 something surprising happened: a German native and former Olympic weightlifter and weightlifting coach was appointed as the new national powerlifting coach – Dietmar Wolf.

He used his knowledge and experience from his days as a member of the Western German national Olympic weightlifter team, and started to incorporate training methodologies that closely resembled his weightlifting background, although he made sure to make the necessary adjustments to match the demands of powerlifting.

To determine whether high frequency training is working better than the typical 3 day program, the Norwegian school of sport sciences decided to do a formal experiment.

Participants in the study had all trained continuously for competitive powerlifting for at least 1 year. On top of that, they all competed in national Norwegian IPF affiliate powerlifting competitions within the last 6 months before the start of this experiment – so we’re not dealing with brand new lifters, but rather people with at least a fair amount of training and competition experience.

The experiment group consisted of 16 competitive powerlifters between 18 and 25 years old, squatting between 125kg and 205kg (275-451lbs), bench pressing between 85kg to 165kg (187-364lbs) and deadlifting between 155kg and 245kg (342-540 lbs).

There were 13 male and 3 female lifters in this group.

This is a group of experienced lifters, so results probably generalize better to readers of this blog than most training studies do – that’s what makes this so exciting!

Let’s take a look at was done in this experiment.

The results

All lifters were put on the same 15 week program (same exercise selection, volume, and intensity) before reviewing the results by maxing out in the squat, bench-press and deadlift. All maxing was done without powerlifting suits.

The only difference between these 2 groups was their training frequency:

• The 1st group trained a classic 3 times a week
• The 2nd group had 6 smaller training sessions a week.

Everything else was the exactly the same:

• exact same routine
• exact same exercises and
• exact same total volume and intensity

This means that the 3/week group needed to twice as many sets as the 6/week group in each session.

And these are the stunning results after 15 weeks:

• The increase in the squat was 11±6% in the 6/week group vs. 5±3% in the 3/week group
• Bench-press increased 11±4% in the 6/week group vs. 6±3% in the 3/week group
• In the deadlift there was no significant difference when compared in both groups (9±6% vs. 4±6%)

This means that total weight lifted all all three lifts increased about an average of 10% in the 6/week group, as opposed to 5% in the 3/week group.

I told you this wasn’t like the many headlines of fitness magazines, these are real results.

In addition to looking at the changes in 1RM of each of the lifts, the researchers also looked for increases in muscle mass of the vastus lateralis, and the quadriceps as a whole.

The average increase in the 6/week group was almost 10% in the vastus lateralis and nearly 5% in the quadriceps as a whole.

In just 12 weeks that is great progress. The 3/week group did not make significant increases in muscle mass.

So the 6/week group got bigger AND stronger, compared to the lower frequency group!

I will try to do my best and explain these results in a minute.

But first I want to point out that it’s important that when training high frequency, you cannot max out out every time you hit the gym.

The Norwegians recognized this, so with the new routines, both the training frequency and the total training volume were dramatically increased, but intensity was reduced.

In this experiment the average intensity was 72% to 74% of 1RM for squat, bench and deadlift.

You probably can do 10 to 12 reps with that weight, but in this experiment reps were between 3 and 8 for the big lifts (squat, bench-press, deadlift). So the only time the lifters were grinding lifts were when they were going for new PRs at the end of the program.

Let’s review:

• This study was done on experienced powerlifters
• Both groups did the exact same program. The only difference was that 1 group divided the volume in 6 sessions instead of 3.
• On average the high frequency group increased their bench and squat by 11% vs. 5 and 6%.
• For deadlifting, high or low frequency does not seem to matter much
• Their total in the high frequency group increased on average by 10% vs. 5% in the low frequency group.
• Muscle mass increased more in the high frequency group

These are staggering results.

Although the experiment didn’t cover it, let’s try and see if there is any science relating to these results. After that we will try to put these results into practice.

How is this possible?

We know that weight training triggers protein synthesis and muscle building. Research done by MacDougall et al.[2] and Phillips et al[3]. shows that this peaks in the first 24h after training.

So my guess is that by training every 24h you can keep muscle protein synthesis and muscle building peaked. In this way you probably can build more muscle training 6 times a week compared to training 3 times a week. More muscle means more strength potential.

But that’s probably not the only factor.

Another important factor could be that if you can start your squats fresh more often you can work to improve technique. It is quite hard to perfect technique when in a fatigued state. And if you’ve ever done a true 1RM attempt you know that your technique needs to be perfect.

Additionally, because you feel fresh more often when you squat, it’s probable you can produce more force on average.

There are actually studies done by Häkkinen et al.[4] and Hartman et al.[5] that show improved neuromuscular activation when training more frequently.

What you should do

Today, the best lifters in Norway typical train 5-6 days a week, some even train two times a day.

This is in stark contrast to current conventional wisdom and popular powerlifting programs.

Admittedly, the Norwegians have only presented these findings at conferences, but haven’t submitted them to peer-reviewed journals.

So unfortunately I don’t have any more information about the program than I have given you in this article.

Since workout volume is important for triggering muscle growth, it would be great to know the total volumes, for instance.

But luckily for you, I can give you a few pointers.

The typical Norwegian program has you doing some form of squatting and bench-pressing every session. Variation mostly comes from switching up your stance, grip and tempo.

Deadlifts can be done about 2 times a week, alternating conventional and sumo for instance.

Sometimes the frequency and volume of the deadlift is increased by adding some variations like block pulls or deficit deadlifts. Or you can add some resistance bands.

Furthermore some basic assistance like OH Presses and rows are included. Other than that, it’s dependant on individual strengths and weaknesses.

Fonte:

http://gregnuckols.com/2014/02/18/high-frequency-training-for-a-bigger-total-research-on-highly-trained-norwegian-powerlifters/

Editado Outubro 23, 2014 às 20:55 por JulioSonic

[Pablo79 684]

Já que vai fazer 5x, faz mais algumas variações. Troca alguns exercícios, como colocar um supino inclinado, um front squat, flexão etc.

E ombro, não vai fazer um desenvolvimento?

[JulioSonic 307]

Eu pensei em ter feito outras variações, mas achei que ia ficar meio bagunçado, parece que perde um pouco o foco misturar muita coisa. Então resolvi deixar só esses mesmos. Desses dai flexão é um que eu queria muito fazer, mas é complicado pra aumentar o peso.

E quero fazer desenvolvimento sim, mas ainda estou em duvida se coloco no A ou no B.

[MarcosMakaveli 290]

Coloca os desenvolvimentos no B, pra um FB5X acho que o treino tá muito bom mesmo. Pode até adicionar 1 isolador em cada treino se sentir necessidade. Aí por exemplo, cada dia da semana faria um isolador tipo na segunda faria rosca direta, na terça rosca testa, na quarta elevação lateral, na quinta crucifixo e na sexta antebraço ou qualquer um que fosse de preferência.

Editado Outubro 22, 2014 às 00:04 por MarcosMakaveli

[JulioSonic 307]

No B acho melhor também, vou ver se coloco mais algum no A dai só pra ficar meio equivalente os dois.

A ideia de colocar um isolador também é boa, principalmente pra triceps e biceps, para o resto acho que não é necessário.

ps: Editei o tópico a acrescentei um artigo que achei bem legal sobre treinos de alta frequência.

[xmrabbit 32]

Tenta aí e monta um diário e nos conta os relatos. Eu tenho muita curisoidade pra saber se esses esquemas de alta frequÊncia funcionam mesmo. Eu acredito que seja coisa pra hormonizado e que pra natural vai dar overtraining e por isso ainad não testei. Eu acho que um FB 3x pesado já é muito frequeência pro meu corpo e por isso faço AB 2x. Tem que cuidar com esses artigos do T-nation, tem muito treino feito só pra vender revista e chamar atenção da galera, apesar de eu gostar bastante do Chad Waterburry.

[JulioSonic 307]

Acho que OT é meio lenda, não deve ser tão fácil de ter um. E de qualquer forma não irei abusar da intensidade, e o volume também bem baixo. Se for ver, ginastas treinam direto e tem um shape invejável.

Final de semana irei criar um diário também.

Acrescentei Farmer's Walk e Desenvolvimento. Alguém aqui faz Farmer's Walk? Estou pensando em fazer 4 caminhadas de 30 segundos.. será que esta bom?

[MonsterFreak 4771]

nao entendi essa sua divisão , acho melhor dividir em superiores/inferiores ou empurrar/puxar

[JulioSonic 307]

Não tem divisão mano, só dividi em A e B porque mudei os exercícios.

A ideia é um FB 5x, ou seja, treino de alta frequência, treinar o corpo inteiro todos os dias.

[xmrabbit 32]

Acho que OT é meio lenda, não deve ser tão fácil de ter um. E de qualquer forma não irei abusar da intensidade, e o volume também bem baixo. Se for ver, ginastas treinam direto e tem um shape invejável.

Final de semana irei criar um diário também.

Acrescentei Farmer's Walk e Desenvolvimento. Alguém aqui faz Farmer's Walk? Estou pensando em fazer 4 caminhadas de 30 segundos.. será que esta bom?

Depende a definição de OT que estamos falando. Eu quis dizer que quando treinar intenso com muita frequência vai reduzir sua performance. Por exemplo eu progrido carga melhor com 2x de frequência que 3x de frequÊncia mesmo que eu ajuste os volumes. Talvez essa perda de performance seja compensada pelo ganho em massa muscular (duvido muito mas aí já é opinião).

E por favor não vem com o argumento de ginastas, que mania desse fórum de usar atletas profissionais como exemplos. De que ginastas vc tá falando? Dos qe tão na TV? Você acha que só pq o cara tá desse jeito se vc fizer igual a ele ficará assim também? Quem disse que esses ginastas são naturais? Quem disse que a genética desses caras é normal? Tu fez o exame de sangue nele e em ti e viu que a os níveis de testosterona tão iguais? Tu mediu o tamanho dos tendoes dele, da estrutura óssea entre outros e comparou com os teus? Tem diversos fatores e ficar comparando assim é besteira. Sem contar que se os ginastas estão na TV é pq eles são os melhores entre diversos outros que tentaram seguir o mesmo protocolo e falharam. É muito fácil olhar os campeões na TV e assumir que qualquer um pode ficar como eles apenas seguindo o treino deles, isso é papo pra vender revista de treino e ganhar dinheiro na ignorância das pessoas... É a mesma história com os LPOs. Eu tenho um amigo qe pratica LPO natural, pega bem mais peso que a maioria do fórum aqui e não, ele não tem um físico invejável, até o meu é melhor.

Mas monta esse diário sim. To curioso pra ver os resultados e como eu disse eu curto os treinos do Chad então acho que vai dar resultados e é um treino voltado pra hipertrofia.

Editado Outubro 24, 2014 às 11:16 por xmrabbit