Have you ever wasted months in the gym only to notice very little or no actual new gains in new muscle mass? This happens to the majority of weightlifters out there that fail to understand how proper periodization in training works to cycle your training and catapult your gains. If you want to Gain Muscle Mass you need to switch up the training. This doesn’t mean you go into phases where you don’t make gains. This just means that the type of gains may be differently focused training motor units and recovery systems differently.
The human body has it’s limits but it is very possible to gain 5 pounds of pure muscle in only 3 weeks when done correctly. A burst of high frequency training or HFT is all it takes to for rapid muscle gains and visible results in the mirror. HFT works by training each muscle much more frequently. You can train each muscle as many as 5 times per week. This will not over train you when done correctly. The trick is to use different movement planes, repetition ranges, rest intervals, and resistance.
It is essential to work different movement patterns when training heavily and frequently in order not to overstress certain joints. For example on one heavy day for back you may do weighted chin ups stressing the vertical movement joints. On another heavy day you would do bent over rows to focus on the horizontal movement patterns and joints. Even though you are working the same muscles it provides different stimuli and stresses the joint tissue differently.
Not only do muscles need varied recovery but the CNS or central nervous system also needs these variables to avoid burnout. This is why training very heavy each day will not work for the long run. The CNS will burn out and lead to a lack in gains. Avoid this by cycling workouts during the week rather than cycling them after a few weeks and gains will be more steady.
Want a good HFT workout? The 10 10 Transformation is a system designed to gain 10 pounds of muscle while losing fat. The 10 10 Transformation is all about doing the most effective exercises and not wasting time on movements that don’t get the job done. Deadlifts, variations of the squat, chins, dips, standing presses, and doing many of these in circuit and trisets keep the pace and intensity at high levels enabling natural testosterone and growth hormones levels to remain high. It is important to keep changing up the exercises.
The mass gaining phases rely on high frequency training which pushes each muscle with five workouts each week working each muscle. It’s amazing how quickly you can build muscle fast when you go from working each muscle only once or twice a week to 5 times per week! It cycles burning fat to help Gain Muscle Mass by avoiding adaptation.
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