Revisiting High Rep High Frequency Training - (After 1 Year Training Like K Boges)

Summary

The video script documents a year-long experiment with high rep, high frequency training, challenging conventional wisdom that 8-12 reps are optimal for muscle growth. The narrator found that training near muscle failure drove growth and improved strength and conditioning. Benefits include ease of implementation, mastering basics, and increased consistency, leading to significant progress in physical and mental well-being. The approach emphasizes form, technique, and progressive overload, proving effective for both fitness and martial arts training, though it may not suit all scenarios.

Takeaways

• 🏋️ High rep high frequency training focuses on exercises near muscle failure, often contrary to the conventional 8-12 repetition approach.
• 📊 Recent evidence suggests that muscle growth is driven by proximity to failure, supporting the high rep approach for both strength and hypertrophy.
• 🔄 The speaker experimented with high rep training for a year, documenting the benefits and limitations of this method.
• 🌟 Bogue's training principles emphasize mastering fundamentals, correct form, and applying training principles like intensity and progressive overload.
• 🏠 The approach gained popularity during lockdowns as an efficient, at-home alternative to gym training.
• 🛠️ The training method is easy to implement with minimal equipment, encouraging creativity with household items for exercises.
• 🔄 The speaker's previous hybrid training style lacked focus on mastering basic movements, leading to a realization of the importance of fundamentals.
• 🥋 The high rep approach improved the speaker's conditioning for martial arts training and contributed to injury-free and consistent training.
• 🚫 The method may not be ideal for periods of intense endurance training, where explosive power or rest might be more beneficial.
• 💪 Consistency in training, regardless of the method, was identified as the key to progress and improved physical and mental well-being.
• 🔑 The speaker emphasizes that training approaches are part of a larger puzzle, with consistency and progressive overload being the driving forces behind results.

Q & A

What is the main concept of high rep high frequency training?

High rep high frequency training involves performing exercises close to muscle failure on a frequent basis, which is different from conventional training that suggests 8 to 12 repetitions are optimal for muscle growth.

Why is proximity to failure considered important for muscle growth?

Proximity to failure, or the point where you can no longer perform the movement with correct technique, is believed to drive muscle growth according to recent evidence.

What are the benefits of high rep high frequency training for strength and conditioning?

This training method is beneficial for both strength and conditioning as well as hypertrophy because it focuses on performing exercises with correct form and technique while applying principles like intensity, frequency, specificity, and progressive overload.

Why did the speaker decide to try high rep high frequency training for a year?

The speaker decided to try this training method for a year to address the limitation of not having trialed it long enough in the past to determine its effectiveness as a long-term approach to training.

What was the speaker's initial training style before adopting high rep high frequency training?

The speaker's initial training style was a hybrid of conventional lifting and calisthenics with a heavy focus on variety and exercise selection.

How does mastering the basics and fundamentals help in calisthenics and other practices?

Mastering the basics and fundamentals helps in calisthenics by improving form and repetition quality, and it translates to other practices by promoting intentionality and consistency.

What impact did high rep high frequency training have on the speaker's Muay Thai training?

High rep high frequency training primed the speaker to be more adapted to the endurance-based Muay Thai sessions and allowed for injury-free and consistent training, which was beneficial for fast-tracking progress.

Why is consistency considered more important than genetics or smart training techniques?

Consistency is considered more important because it ensures that progress is maintained over time, whereas genetics or smart training techniques may not lead to results if not applied consistently.

How did the speaker's experience with high rep high frequency training affect their overall physical and mental well-being?

The speaker found that this training method improved their overall physical and mental well-being by allowing them to stay injury-free, be extremely consistent, and fast track progress in their fitness journey.

What is the biggest benefit the speaker found from adopting high rep high frequency calisthenics training?

The biggest benefit the speaker found was increased consistency, as it allowed them to maintain their training routine even during periods of travel and change.

What does the speaker suggest about the importance of training frequency and consistency in achieving results?

The speaker suggests that training frequency and consistency are crucial for achieving and maintaining results, as they compound over time and are more important than the specific training approach taken.