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.

Outlines

00:00

🏋️‍♂️ 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.

05:00

🧘‍♂️ 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.

Keywords

💡High rep high frequency training

This term refers to a training approach where exercises are performed with a high number of repetitions and at a high frequency, often close to the point of muscle failure. It is central to the video's theme as it challenges the conventional wisdom of 8 to 12 repetitions for optimal muscle growth. The script discusses the author's year-long documentation of this method, highlighting its benefits and limitations.

💡Muscle failure

Muscle failure is the point at which a muscle can no longer perform a given exercise with proper form due to fatigue. It is a key concept in the video as it is identified as a driver for muscle growth in high rep high frequency training. The script suggests that training to this point can be more effective for strength and hypertrophy than traditional training methods.

💡Conventional training

Conventional training typically involves a set number of repetitions, usually 8 to 12, believed to be optimal for muscle growth. The video contrasts this with high rep high frequency training, suggesting that the latter may offer unique benefits. The script uses this term to compare and contrast different training philosophies.

💡Proximity to failure

This concept refers to performing exercises close to the point of muscle failure, which the script suggests is crucial for driving muscle growth. It is a fundamental aspect of high rep high frequency training and is used in the video to explain why this method might be effective.

💡Mastering the fundamentals

In the context of the video, mastering the fundamentals means focusing on performing basic exercises with correct form and technique. The script emphasizes the importance of this in high rep high frequency training, as it not only improves calisthenics performance but also translates to other areas like martial arts training.

💡Correct form and technique

This phrase is used throughout the script to stress the importance of performing exercises with proper body mechanics to prevent injury and ensure effectiveness. It is a core principle of high rep high frequency training and is highlighted as a key to the method's success.

💡Intensity

Intensity in the script refers to the level of effort put into an exercise, which is a training principle applied in high rep high frequency training. The video suggests that maintaining high intensity can help prevent plateauing and promote continuous fitness progress.

💡Frequency

Frequency in this context is the number of times a person trains per week. The video's theme revolves around the idea that high frequency training, when combined with high repetitions, can lead to significant fitness improvements.

💡Progressive overload

Progressive overload is a training principle mentioned in the script that involves gradually increasing the stress placed upon the body during exercise to promote muscle growth and strength gains. It is a key component of high rep high frequency training and is essential for long-term progress.

💡Calisthenics

Calisthenics are bodyweight exercises that require no equipment and can be performed anywhere. The video discusses a shift towards calisthenics as an efficient and accessible form of training, especially during times when gym access is limited.

💡Consistency

Consistency is highlighted in the script as the most important factor for achieving results in training, regardless of the method used. The video emphasizes that being consistent in high rep high frequency training can lead to significant improvements in physical and mental well-being.

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