I'll preface this by saying I already train most body parts directly three times a week. But I've been pretty interested in Menno Henselman's discussion of high frequency training, and his references to the 'Norwegian Frequency Project'.
https://www.youtube.com/watch?v=xB6EHn4H5LY
Norwegian Frequency Project Summary, taken and edited from Greg Nuckols original link: http://bit.ly/2eFJstY
The experiment group consisted of 16 competitive powerlifters between 18 and 25 years old, squatting between 125kg and 205kg (275-451lbs), bench pressing between 85kg to 165kg (187-364lbs), and deadlifting between 155kg and 245kg (342-540 lbs). 13 male and 3 female lifters in this group.
All lifters were put on the same 15-week program before reviewing the results by maxing out in the squat, bench press, and deadlift, all raw.
The only difference between these two groups was their training frequency:
The first group trained a classic three times a week. The second group had six smaller training sessions a week.
The increase in the squat was 11±6% in the 6/week group vs. 5±3% in the 3/week group Bench press increased 11±4% in the 6/week group vs. 6±3% in the 3/week group In the deadlift, there was no significant difference when compared in both groups (9±6% vs. 4±6%)
This means that total weight lifted in all three lifts increased about an average of 10% in the 6/week group, as opposed to 5% in the 3/week group.
I'm thinking at this point, this was due to form improvements and heightened CNS efficiency on the movements due to the greater practice. It doesn't prove hypertrophy benefits from heightened frequency. But then:
The researchers also looked for increases in muscle mass of the vastus lateralis and the quadriceps as a whole. The average increase in the 6/week group was almost 10% in the vastus lateralis and nearly 5% in the quadriceps as a whole. In just 12 weeks, that is great progress. The 3/week group did not make significant increases in muscle mass.
Their total in the high frequency group increased on average by 10% vs. 5% in the low frequency group. Muscle mass increased more in the high frequency group
The actual volumes have not been released to the public. However, the typical Norwegian program has you doing some form of squatting and bench pressing every session. Variation mostly comes from switching up your stance, grip, and tempo. Deadlifts can be done about two times a week, alternating conventional and sumo for instance. Sometimes the frequency and volume of the deadlift is increased by adding some variations like block pulls or deficit deadlifts, or you can add some resistance bands. Furthermore, some basic assistance like OH presses and rows are included. Other than that, it’s dependant on individual strengths and weaknesses.
I wonder how they measured the quad. The high frequency group could have simply ate more food and gained more general weight, resulting in a bigger quad when measured without regard for bodyfat.
I just have two questions.
Has anybody here actually tried training with anything near this kind of frequency with the goal of hypertrophy in mind? And how did it go?
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