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I started experimenting with more frequent training with my clients in , and in I released the original High Frequency Training (HFT) program. He had such great success building muscle on my High Frequency Training (HFT ) program that it changed his views regarding the dogma. Try High Frequency Training (HFT): If underdeveloped arms are your problem ( and they most certainly are if you’re still reading this) it’s.

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Can you press the dumbbells straight overhead to lockout without the bottom of your ribcage elevating? Just slip the Fat Gripz over a barbell or the handles of dumbbells and you can instantly reap the benefits of fat grip training. The combination would degrade your joints and overwhelm the CNS.

The HFT Handbook | T Nation

I can give dozens and dozens of other real-world examples and you probably can, too. How can you manage them? And they’re compatible with a Mac and PC.

In fact, it’s the best exercise I’ve found to increase T-spine extension. So that leaves us with option 2: Arnold figured it out, and many other lifters probably did long before him. Some make sense; others miss the target completely because of a fundamental misunderstanding of the principles it takes to get the right ratios of volume, intensity, and recovery.

That’s because it’s not required that you do only three more reps, but it’s the minimum.

Where the calories come from aren’t as important as the fact that you’re getting them. Most exercises have value if you do them correctly. I bought the HFT book. And the higher the load, the lower the set-rep volume should be. My first training article was published almost 10 years ago. Therefore, this system is ideal for males and females.


And it delivers, every time. For the vast waterbyry, the above plan will be easier in terms of recovery.

How to Train More Frequently

Many people train each body part three times per week, and some train each body part four times per week, but very few take the time and effort to train for five workouts each week.

Strengthen the Posterior Chain: This quick drill does it all: Your workout is fat and bloated. This is only necessary, though, for consecutive days of training. Since Monday is a three reps day, and since three reps is the lowest rep scheme for the week, Monday also has the highest load.

It also treats erectile dysfunction.

Bigger Arms – The Unbiased Truth | Dr. Chad Waterbury | Transforming Through Performance

No system of mine has accumulated more positive feedback from the muscle building community. Since I chose a compound movement for the triceps on the highest set day, I recommend you choose compound movements for all your other body parts too. Furthermore, this hypothesis is easiest to test.

Dips for Chest vs. Decline EZ bar extension B1. When the goal is maximal strength or hypertrophy with strength, you must watrrbury exercises that strengthen key muscle groups.

Bigger Arms – The Unbiased Truth

Training one body part per day is outdated, and full-body workouts don’t always cut it. As you can see from the above example, the set-rep volume progression doesn’t perfectly fall within a continuum from Another effective strategy is to pair direct arm work with heavy squat variations.


You’ll take the parameters that I mentioned above and add one set so it looks like the protocol below. For muscle growth you need more volume than you used for simply adding reps to an waterbiry. Now it’s time to look at sets. By alternating between antagonist movements you’ll maintain your strength levels that will allow you to recruit more motor units with each set.

After all, I’m sure you want to work more than wateebury your triceps. First, intuitively it makes sense that training more often will yield faster results, provided your central nervous system CNS can recover. For example, move the hands narrower or wider on the barbell, or switch from a pronated hand position to a supinated or neutral hand position.

DB should do it. Okay, now we’re up to the actual workouts. If you didn’t pass, you’ll need to correct it with the downward dog yoga pose. So let’s say you’re doing three full-body workouts per week on Monday, Wednesday, and Friday.

Each waterbudy you repeat the motor pattern it makes that neurological blueprint stronger as a result of feedback and feed-forward mechanisms.

Here’s how it looks:. If you do, you’ll be able to manage fatigue much better. Neither are the biceps or rhomboids since they fire at different rates at different joint angles. And it delivers, every time. The videos are in high-definition format that can be quickly played on any mobile qaterbury.