HFRC workout for muscular endurance, hypertrophy, & power.
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This is a high frequency training program where you literally work all your major muscle groups 3 times per week!
In addition to that you’ll cycle the weights and reps lifted for each workout. This will allow you to simultaneously work on developing muscular endurance, hypertrophy, and power all within the same training cycle.
Now I realize the thought of training every body part 3 times per week
may seem like a daunting task, but don’t worry, it’s not as bad as you
think. In order to accommodate the higher training frequency, we’re
going to reduce the training volume.
For this workout you’re only going to perform 1 compound exercise
per muscle group. It’s kind of similar to the 20 rep squat routine where you prioritize the squat, or the Blast Your Bench routine where
you prioritize the bench press. In this HFRC workout we’re going to take just 1 exercise per muscle group and focus on getting really good at those exercises.
This style of training is very productive. By focusing all your training effort on a select few exercises you can make faster than normal strength gains in those exercises.
This is a 6 day per week workout program.
Day 1 – Workout A (high reps)
Day 2 – Workout B (high reps)
Day 3 – Workout A (medium reps)
Day 4 – Workout B (medium reps)
Day 5 – Workout A (low reps)
Day 6 – Workout B (low reps)
Don’t be intimidated by a “6 day per week workout”, because if for some reason you have to skip a training day, just pick up the workouts where you left off on your next training day.
Even if you have to space these 6 workouts out over the course of 10
days you’ll still make progress. The most important thing is that you
go through the order of the workouts as they are outlined in the program.
Your muscles don’t care what days of the week your workouts fall on.
All that really matters is that you train consistently and push yourself
with progressive overload.
Additional Info & Videos…
High Frequency Repetition Cycle Workout Part 1
Squat Technique Critique Video
Military Press Technique Video
Post time: Mar-04-2018