Revisiting High Rep High Frequency Training - (After 1 Year Training Like K Boges)
Summary
TLDRThe 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
- ποΈ High rep high frequency training focuses on exercises near muscle failure, often contrary to the conventional 8-12 repetition approach.
- π Recent evidence suggests that muscle growth is driven by proximity to failure, supporting the high rep approach for both strength and hypertrophy.
- π The speaker experimented with high rep training for a year, documenting the benefits and limitations of this method.
- π Bogue's training principles emphasize mastering fundamentals, correct form, and applying training principles like intensity and progressive overload.
- π The approach gained popularity during lockdowns as an efficient, at-home alternative to gym training.
- π οΈ The training method is easy to implement with minimal equipment, encouraging creativity with household items for exercises.
- π The speaker's previous hybrid training style lacked focus on mastering basic movements, leading to a realization of the importance of fundamentals.
- π₯ The high rep approach improved the speaker's conditioning for martial arts training and contributed to injury-free and consistent training.
- π« The method may not be ideal for periods of intense endurance training, where explosive power or rest might be more beneficial.
- πͺ Consistency in training, regardless of the method, was identified as the key to progress and improved physical and mental well-being.
- π 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.
Outlines
ποΈββοΈ High Rep High Frequency Training Insights
The speaker shares their experience with high rep high frequency training, which involves performing exercises close to muscle failure on a frequent basis, contrasting with conventional wisdom that suggests 8 to 12 repetitions for optimal muscle growth. They explain that recent evidence points to the importance of proximity to failure in driving muscle growth, making this training method suitable for both strength and conditioning as well as hypertrophy. The speaker has been using this approach for over a year and discusses its benefits and limitations, emphasizing the importance of mastering fundamentals and correct form. They also touch on the ease of implementation due to the low barrier to entry and the creative use of household items for exercises.
π§ββοΈ Consistency and Adaptability in Training
The second paragraph delves into the speaker's personal experience with high rep high frequency training, highlighting its benefits for their physical and mental well-being. They discuss the challenges faced during an intensive Muay Thai training period and the importance of adapting the training approach to suit different needs. The speaker underscores the significance of consistency in training and how it has helped them maintain their fitness routine despite traveling and changing environments. They argue that consistency is more critical to achieving results than genetic factors or intelligence. The speaker also draws a parallel between their YouTube channel's performance and the importance of consistency in all areas of life, concluding that high rep high frequency calisthenics training is a practical and effective fitness approach that complements other training methods.
Mindmap
Keywords
π‘High rep high frequency training
π‘Muscle failure
π‘Conventional training
π‘Proximity to failure
π‘Mastering the fundamentals
π‘Correct form and technique
π‘Intensity
π‘Frequency
π‘Progressive overload
π‘Calisthenics
π‘Consistency
Highlights
High rep high frequency training involves exercising close to muscle failure on a frequent basis, contrary to the conventional 8-12 repetition approach.
Proximity to failure is suggested as a key driver for muscle growth, making high rep training suitable for both strength and hypertrophy.
The speaker experimented with high rep high frequency training for a year and documented the surprising results.
Bogue's training principles focus on mastering fundamentals and applying training principles like intensity and frequency to avoid plateaus.
Bogue's popularity stems from his accessible approach, being beginner-friendly and providing efficient training methods.
High rep high frequency training is easy to implement with basic tools and can be creatively adapted to various environments.
The speaker's previous training style was a hybrid of conventional lifting and calisthenics with an emphasis on variety.
Mastering the basics and focusing on form is crucial for injury prevention and consistent progress in calisthenics.
High rep training prepared the speaker for endurance-based Muay Thai sessions and contributed to injury-free training.
Consistency in training is identified as the most critical factor for achieving progress and results in fitness.
The speaker emphasizes that daily full-body training can be an effective way to organize calisthenics for muscle growth and conditioning.
High rep high frequency training allows for flexibility and adaptability in various life situations, promoting consistency.
The speaker's experience in Thailand showed that high rep training can be hindered by overtaxing the endurance energy system.
The speaker found that consistency in training is more important than genetics or intelligence in achieving fitness goals.
The speaker's YouTube channel growth illustrates the power of consistency in building momentum and achieving results.
High rep high frequency calisthenics training is a practical and effective fitness approach, but not without its limitations.
The speaker advocates for a balanced approach to training, combining various methods and energy systems for optimal results.
The key to the speaker's progress and improved body composition is attributed to consistent application of progressive overload.
The speaker invites viewers to share their comments, questions, or feedback on the discussed training methods.
Transcripts
ever wonder what the results would be if
you ditched your gym membership and went
back to the fundamental body weight
movements I documented an entire year of
high rep high frequency trainings and
the results shocked me as the name
suggests High rep high frequency
training involves performing exercises
within close proximity to muscle failure
on a frequent basis this is quite
contrary to Conventional training the
generally suggests that 8 to 12
repetitions is optimal for muscle growth
so at this point you're probably
wondering why anyone would take the high
rep high frequency training approach one
driving factor is that recent evidence
suggests that it is proximity to failure
or in other words the point that you can
no longer perform the movement with
correct technique that drives muscle
growth this in itself makes high rep
high frequency training an appropriate
method for both strength and
conditioning as well as hypertrophy last
last year after resonating with KB's
approach to training I made a video on
my experience triing the method for a
week I mentioned in the video that while
I could definitely see the utility to
training in this style the main
limitation was that I really didn't
trial the method for long enough to say
whether it is an effective long-term
approach to training this video
addresses that limitation as I have now
been using bogue's principles and
methodologies to training for over a
year and feel much more qualified to
express my findings around both the
benefits and limitations to the high rep
high frequency approach to training put
simply B's approach to training focuses
on mastering the fundamentals and
Performing movements with correct form
and technique while applying training
principles such as intensity frequency
specificity and Progressive overload to
ensure you are not plateauing in your
fitness journey B definitely came onto
the scene at the right time where people
were looking for options outside of the
gym due to lockdowns or in my case
looking for more efficient ways to train
to save time it's easy to see why he
gained popularity his videos are short
and to the point his approach is easy to
follow and very beginner friendly and
clearly the guy practices what he
preaches but is it really an effective
approach to training or are you better
off running back to your gym picking up
some head and putting it down again
one of the massive Pros to adopting a
high rep high frequency style of
training is that it is very easy to
implement you already have most if not
all of the tools at your disposal you
can get creative by using a low Branch
for pull-ups or a couple of chairs for
dips and Bricks for some makeshift
parallettes I do recommend investing in
some good quality Equipment further into
your journey but because the barrier of
Entry is already so low I I suggest that
you get started first and then worry
about the equipment later if we revisit
my earlier videos my training style was
essentially hybrid meaning a combination
of both conventional lifting and
calisthenics with a heavy focus on
variety it is arguable that my variety
and exercise selection was almost
excessive but this was a personal
decision as I found a lot of benefits in
training in many different movement
patterns and it allowed me to train
injury free for a long time the issue
was that when I began to record my
workouts I quickly realized that my
Basics were nowhere near where I thought
they were in terms of form and
repetition quality when I began to think
about it I really hadn't put any effort
into mastering the basics because to me
coming from a sport background where you
were constantly focusing on complex
skill-based learning the push-up almost
seemed too trivial for me to need a
focus on form turns out this is not the
case and if you truly think you've
mastered the basics then I challenge you
to record a few repetitions and I can
almost guarantee that unless you've been
extremely intentional and mindful about
your training you'll pick up on at least
a few areas that you can work toward
correcting going back to the basics and
fundamentals not only helped me with my
calisthenics Journey it also translated
over to me becoming more intentional
about my other practices implementing
Bogues practices coincided with the time
that I started my Muay Tha Journey for
anyone that trains martial arts you know
how important conditioning is and how
many hundreds of repetitions you perform
in a single session training in a high
rep high frequency fashion Prim me to be
more adapted to the endurance-based Muay
Tha sessions my focus on form also
allowed me to stay injuryf free and
extremely consistent which has been
game-changing in terms of fast tracking
progress allowing me to live my best
life and improve my overall physical and
mental well-being in general the only
time this Training Method became a bit
of a hindrance was during my time in
Thailand training Muay Tha for nearly 4
hours per day six times a week meant
that my endurance Energy System was
beyond taxed by the end of the day in
hindsight any efforts outside of the
Muti sessions would have probably been
better spent performing some explosive
power and plyometric based workouts or
just cutting my losses and putting my
cisic workouts on hold see as my
training needs were more than adequately
met from the Muay Tha sessions anyway
for those of you that have watched this
far I'm about to drop hands down the
biggest benefit I found from adopting a
high rep high frequency calisthenics
training start consistency 2 months in
Thailand followed by 2 months in in the
pool and a 2-month work trip around
Australia meant that I spent more of the
Year away than home previously this
would have impacted my training schedule
massively but armed with the knowledge
that high rep high frequency
calisthenics training is an appropriate
approach for muscle growth and
conditioning daily full body training is
a great way to organize your calistenics
training for a few reasons it can lower
your perceived time investment because
your workouts are shorter I was
motivated to keep my training things
going throughout this time and document
the results in other words I was
consistent I showed up day in day out
even when I had every excuse not to I
realized that most people who aren't
getting what they want out of their
training are generally lacking in one
thing and no it's not a secret tip or
trick that you are scaring the internet
and watching thousands of hours of pcast
4 it's consistency habits are powerful
and lever aaging them fast tracks
results and stops the pattern of
yo-yoing where you make a good amount of
progress and are consistent for a short
period of time only to undo all of this
hard work by taking long periods of
Hiatus from training consistency truly
is more important than being genetically
blessed or smart a great example of this
can be seen in my YouTube channel when I
was posting consistently I built good
momentum and went from Z to 600
subscribers in a span of roughly 3
months but unfortunately I fell off and
stagnated barely posting for the rest of
the year what happened next is hardly
surprising but it's still well worth
highlighting my channel quickly
stagnated and slowly began to Die the
reason I tell this story is because the
same is true across all areas of life
the journey never stops and no matter
what approach you take to training the
most important ingredient isn't
necessarily what you do but how often
you do it and how long for put simply
consistency drives results and results
compound over time in summary High rep
high frequency calisthenic training is a
practical and effective approach to
Fitness I'm by no means trying to put
conventional training down and
calisthenics on a pedestal of course
both training methods have their
limitations and strengths I advocate
training all energy systems and heavy
compound lifts a hands down one of the
best best ways to train for strength the
important thing to remember is that
approaches to training are just a small
piece of the puzzle the reason I
continue to make progress improve my
body composition and have hands down one
of the best years of my life was far
more to do with consistency over time
and applying the principle of
progressive overload to continue to
challenge myself and grow and of course
as always drop any comments questions or
abuse down
below
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