Multi-frequency training involves using the same muscle groups several times during the week. Very useful in case the objective is the increase of the maximal strength, given that repeat the same gestures engines several times during the microcycle improves the execution and the recruitment of motor fibers necessary to carry out the exercise.
The method assumes the use of basic exercises such as deadlifts, bench presses, squats, but several complementary exercises can be added. It is possible to vary the daily splits with pull / push, Upper / Lower, Synergic exercises, etc.
The frequency can vary from three days up to six days a week, but personally I recommend varying between three and four days in order not to risk overtraining. If we were to choose a higher frequency then the exercises should be performed without reaching the threshold of muscle failure (buffer).
An example of a card could be the following (pull / push exercises that respect the principles of muscle synergy):
Day A
Squat 4×6
4 × 8 walking lunges
4 × 6 barbell flat bench press
Incline bench press with 3 × 10 dumbbells
Military press 4×8
Dip 3×10
Day B
Deadlifts 4 × 4
Leg curl 4×6
4 × 8 prone grip traction
Lat machine supine socket 3 × 8
Low pulley 3 × 10
Straight barbell curl 3 × 10
So in the first week we will train twice A and once B (ABA), vice versa in the second week (BAB).
Another type of card could be the following:
Day A
Squat 4×6
Leg extension 3×10
4 × 6 barbell flat bench press
Crosses to cables 3 × 10
Slow forward 4 × 6
French press 3×10
Day B
Lunges 4 × 8
Leg curl 4×6
4 × 8 prone grip traction
4 × 10 handlebar rower
Vertical row elbows 4 × 8 high
Straight barbell curl 3 × 10
The ability to vary are endless, however, advise not to exceed with the volume and training time, which should remain within 45/60 minutes to avoid an excessive increase in cortisol and the resulting muscle catabolism.
I have personally used this method to several of my clients: most of them have increased the loads since the second week of work (although many were stalled for several months), resulting in increased muscle hypertrophy.
Author: Fabrizio Pagano, CONI certified fitness instructor
email: [email protected]
