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

Jett Aaron
22 Jan 202409:06

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

  • πŸ‹οΈ High rep high frequency training focuses on exercises near muscle failure, often contrary to the conventional 8-12 repetition approach.
  • πŸ“Š Recent evidence suggests that muscle growth is driven by proximity to failure, supporting the high rep approach for both strength and hypertrophy.
  • πŸ”„ 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.
  • πŸ› οΈ The training method is easy to implement with minimal equipment, encouraging creativity with household items for exercises.
  • πŸ”„ The speaker's previous hybrid training style lacked focus on mastering basic movements, leading to a realization of the importance of fundamentals.
  • πŸ₯‹ 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.
  • πŸ’ͺ Consistency in training, regardless of the method, was identified as the key to progress and improved physical and mental well-being.
  • πŸ”‘ 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

πŸ‹οΈβ€β™‚οΈ 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

πŸ§˜β€β™‚οΈ 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

πŸ’‘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.

πŸ’‘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.

πŸ’‘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.

πŸ’‘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.

πŸ’‘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.

πŸ’‘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.

πŸ’‘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.

πŸ’‘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.

πŸ’‘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.

πŸ’‘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.

πŸ’‘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

play00:00

ever wonder what the results would be if

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you ditched your gym membership and went

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back to the fundamental body weight

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movements I documented an entire year of

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high rep high frequency trainings and

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the results shocked me as the name

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suggests High rep high frequency

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training involves performing exercises

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within close proximity to muscle failure

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on a frequent basis this is quite

play00:24

contrary to Conventional training the

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generally suggests that 8 to 12

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repetitions is optimal for muscle growth

play00:31

so at this point you're probably

play00:33

wondering why anyone would take the high

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rep high frequency training approach one

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driving factor is that recent evidence

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suggests that it is proximity to failure

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or in other words the point that you can

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no longer perform the movement with

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correct technique that drives muscle

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growth this in itself makes high rep

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high frequency training an appropriate

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method for both strength and

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conditioning as well as hypertrophy last

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last year after resonating with KB's

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approach to training I made a video on

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my experience triing the method for a

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week I mentioned in the video that while

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I could definitely see the utility to

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training in this style the main

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limitation was that I really didn't

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trial the method for long enough to say

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whether it is an effective long-term

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approach to training this video

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addresses that limitation as I have now

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been using bogue's principles and

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methodologies to training for over a

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year and feel much more qualified to

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express my findings around both the

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benefits and limitations to the high rep

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high frequency approach to training put

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simply B's approach to training focuses

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on mastering the fundamentals and

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Performing movements with correct form

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and technique while applying training

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principles such as intensity frequency

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specificity and Progressive overload to

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ensure you are not plateauing in your

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fitness journey B definitely came onto

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the scene at the right time where people

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were looking for options outside of the

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gym due to lockdowns or in my case

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looking for more efficient ways to train

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to save time it's easy to see why he

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gained popularity his videos are short

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and to the point his approach is easy to

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follow and very beginner friendly and

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clearly the guy practices what he

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preaches but is it really an effective

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approach to training or are you better

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off running back to your gym picking up

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some head and putting it down again

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one of the massive Pros to adopting a

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high rep high frequency style of

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training is that it is very easy to

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implement you already have most if not

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all of the tools at your disposal you

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can get creative by using a low Branch

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for pull-ups or a couple of chairs for

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dips and Bricks for some makeshift

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parallettes I do recommend investing in

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some good quality Equipment further into

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your journey but because the barrier of

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Entry is already so low I I suggest that

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you get started first and then worry

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about the equipment later if we revisit

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my earlier videos my training style was

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essentially hybrid meaning a combination

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of both conventional lifting and

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calisthenics with a heavy focus on

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variety it is arguable that my variety

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and exercise selection was almost

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excessive but this was a personal

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decision as I found a lot of benefits in

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training in many different movement

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patterns and it allowed me to train

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injury free for a long time the issue

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was that when I began to record my

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workouts I quickly realized that my

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Basics were nowhere near where I thought

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they were in terms of form and

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repetition quality when I began to think

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about it I really hadn't put any effort

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into mastering the basics because to me

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coming from a sport background where you

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were constantly focusing on complex

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skill-based learning the push-up almost

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seemed too trivial for me to need a

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focus on form turns out this is not the

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case and if you truly think you've

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mastered the basics then I challenge you

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to record a few repetitions and I can

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almost guarantee that unless you've been

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extremely intentional and mindful about

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your training you'll pick up on at least

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a few areas that you can work toward

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correcting going back to the basics and

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fundamentals not only helped me with my

play04:20

calisthenics Journey it also translated

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over to me becoming more intentional

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about my other practices implementing

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Bogues practices coincided with the time

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that I started my Muay Tha Journey for

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anyone that trains martial arts you know

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how important conditioning is and how

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many hundreds of repetitions you perform

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in a single session training in a high

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rep high frequency fashion Prim me to be

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more adapted to the endurance-based Muay

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Tha sessions my focus on form also

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allowed me to stay injuryf free and

play04:53

extremely consistent which has been

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game-changing in terms of fast tracking

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progress allowing me to live my best

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life and improve my overall physical and

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mental well-being in general the only

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time this Training Method became a bit

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of a hindrance was during my time in

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Thailand training Muay Tha for nearly 4

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hours per day six times a week meant

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that my endurance Energy System was

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beyond taxed by the end of the day in

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hindsight any efforts outside of the

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Muti sessions would have probably been

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better spent performing some explosive

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power and plyometric based workouts or

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just cutting my losses and putting my

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cisic workouts on hold see as my

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training needs were more than adequately

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met from the Muay Tha sessions anyway

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for those of you that have watched this

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far I'm about to drop hands down the

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biggest benefit I found from adopting a

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high rep high frequency calisthenics

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training start consistency 2 months in

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Thailand followed by 2 months in in the

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pool and a 2-month work trip around

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Australia meant that I spent more of the

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Year away than home previously this

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would have impacted my training schedule

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massively but armed with the knowledge

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that high rep high frequency

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calisthenics training is an appropriate

play06:15

approach for muscle growth and

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conditioning daily full body training is

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a great way to organize your calistenics

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training for a few reasons it can lower

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your perceived time investment because

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your workouts are shorter I was

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motivated to keep my training things

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going throughout this time and document

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the results in other words I was

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consistent I showed up day in day out

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even when I had every excuse not to I

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realized that most people who aren't

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getting what they want out of their

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training are generally lacking in one

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thing and no it's not a secret tip or

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trick that you are scaring the internet

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and watching thousands of hours of pcast

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4 it's consistency habits are powerful

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and lever aaging them fast tracks

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results and stops the pattern of

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yo-yoing where you make a good amount of

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progress and are consistent for a short

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period of time only to undo all of this

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hard work by taking long periods of

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Hiatus from training consistency truly

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is more important than being genetically

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blessed or smart a great example of this

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can be seen in my YouTube channel when I

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was posting consistently I built good

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momentum and went from Z to 600

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subscribers in a span of roughly 3

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months but unfortunately I fell off and

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stagnated barely posting for the rest of

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the year what happened next is hardly

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surprising but it's still well worth

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highlighting my channel quickly

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stagnated and slowly began to Die the

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reason I tell this story is because the

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same is true across all areas of life

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the journey never stops and no matter

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what approach you take to training the

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most important ingredient isn't

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necessarily what you do but how often

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you do it and how long for put simply

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consistency drives results and results

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compound over time in summary High rep

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high frequency calisthenic training is a

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practical and effective approach to

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Fitness I'm by no means trying to put

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conventional training down and

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calisthenics on a pedestal of course

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both training methods have their

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limitations and strengths I advocate

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training all energy systems and heavy

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compound lifts a hands down one of the

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best best ways to train for strength the

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important thing to remember is that

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approaches to training are just a small

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piece of the puzzle the reason I

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continue to make progress improve my

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body composition and have hands down one

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of the best years of my life was far

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more to do with consistency over time

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and applying the principle of

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progressive overload to continue to

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challenge myself and grow and of course

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as always drop any comments questions or

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abuse down

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below

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Related Tags
Calisthenics TrainingHigh RepHigh FrequencyBodyweight ExercisesMuscle GrowthFitness JourneyConsistencyMartial ArtsHealth BenefitsTraining MethodsProgressive Overload