Why ULTRA HIGH Frequency Training Might Be Best For Building Muscle

Summary

The video features a discussion between Dr. Mike and Menno Henselmans on the merits of high-frequency weight training for muscle growth. Menno argues that higher training frequencies can increase total weekly training volume and better stimulate muscle protein synthesis over time. He notes research showing equal or better results with higher frequencies when equating for volume. Potential downsides like joint issues can be mitigated by modulating intensity over the week. Mike adds that far higher volumes are possible by splitting workouts, expanding genetic potential. Ultimately, evidence suggests higher frequencies could be beneficial, especially when managing fatigue and tissue recovery.

Takeaways

• 😀 Higher training frequency can increase total weekly volume and muscle growth potential
• 👍 Higher frequency may improve stimulus:fatigue ratio and recovery ability
• 🧠 There's theoretical rationale and empirical evidence for benefits of higher frequency
• 💪 Full body workouts every day can work very well and expand genetic potential
• ⛔ High frequency risks joint issues if always training heavy - vary intensity
• 😊 Can learn from high frequency that just a few very hard sets stimulate growth
• ⚡ High frequency allows huge time savings via circuits and supersets
• 👣 Monitor fatigue and connective tissue health closely with higher frequency
• 📈 Try adding frequency for lagging muscle groups, up to tolerable recovery ability
• 🏋️‍♂️ 2-4 times per week still great, experiment to find optimal personal frequency

Q & A

What evidence does Meno present for the potential benefits of high training frequency?

Meno cites research trends showing benefits or no difference compared to lower frequencies when volume is equated. He also notes mechanisms like higher total weekly training volume and greater muscle protein synthesis response when splitting workouts.

What are some theoretical rationales Meno provides for why higher training frequencies could be beneficial?

Meno discusses the extended muscle protein synthesis response after training, which correlates with long-term growth. Splitting workouts may extend this response through the week. He also notes higher total weekly volume is possible with greater frequency.

How could higher training frequency allow greater total weekly volume?

By splitting workout volume into smaller sessions across more days, average fatigue is lower. This allows completion of more total reps/sets without excessive fatigue inhibiting performance.

What are some problems Mike sees in how people implement high frequency training?

Mike notes people often continue lifting very heavy each session. He suggests varying intensity over the microcycle, like sets of 5-10, 10-20, and 20-30 reps to reduce joint stress.

What does Meno say is a common reason higher frequency may increase injury risk?

Meno explains that people train through pain signals on consecutive days instead of giving injured tissues adequate rest. This continually aggravates the injury site.

What frequency range do Mike and Meno generally suggest as reasonable?

They suggest a frequency of 2-4 times per week as a good general range for most goals, with experimentation to find optimal personal frequency.

How could you apply a minimum effective volume approach with higher frequency training?

Meno notes just 1-2 hard sets after warmup every session, like 7 sets per week, already exceeds minimum volumes for most people to see growth.

What are potential time efficiencies of higher frequency training?

Full body circuits with higher frequency allow completion of effective workouts in 30-45 minutes. This saves time and works for tight schedules.

What does research show about potential quadriceps growth with high volumes?

Studies have shown recreationally trained subjects can grow with over 50 quad sets per week for weeks when only that muscle is trained.

Why can higher frequency help break through plateaus for lagging muscle groups?

Growth highly depends on achieving sufficient weekly volumes. By spreading volume over more sessions, higher totals are realistic before overreaching fatigue.