Bryan, What Are Your Thoughts On Higher Frequency Training?

Discussion in 'Hypertrophy-Specific Training (HST)' started by Renky, Jun 8, 2017.

  1. Blade

    Blade Super Moderator Staff Member

    9-12 days is the common SD length, this was just from a proof-of-principle study. I personally find SD to be highly underrated, and wish I had been doing it on a regular basis these last few years of tinkering with various programming methods.

    What is it that you can’t "handle"? If you have thoughts of needing to be in the gym for emotional reasons, I would perhaps do some introspection on that. The famous quote "Don’t let psychological needs dictate physiological reality" c0mes to mind. Do you just want to train for the sake of training, or do you actually want to make progress and stay healthy over the long haul?
    _Simon_ likes this.
  2. NWlifter

    NWlifter Active Member

    Great video too Borge, just watched the whole thing. Great info., reality is great, theory is 'fun', but reality is best for the Rx on training.

    That is cool you wrote that, back in the 90's I did what I called 'Non failure rest pause', which was kinda Myo-reps (just not the continous tension part). I did a comparison between 4 regular sets for a while vs the 'non failure rest pause', (one set + 2 rest pause sets after) and they seemed to work the same. If there was a difference, it wasn't noticeable in real life, and that's what counts.

    Edit: found my old notebook just for fun, here's a shot of a section

    Last edited: Jun 10, 2018
    Sci likes this.
  3. Jester

    Jester Well-Known Member

    Interesting query.

    I think it’s probably best described as the ‘feeling’ of training, and then also of having trained.
  4. Blade

    Blade Super Moderator Staff Member

    Ok, and what is the deeper meaning behind that ’feeling’ you are craving for? What happens when you don’t have that ’feeling of training’?
    _Simon_ likes this.
  5. _Simon_

    _Simon_ Active Member

    I think this is such an important inquiry that everyone would benefit from doing. I've had to do it for myself a few years ago, asking myself this and being totally honest with myself, and it was definitely driven by a deep insecurity (which of course I found out cannot be fixed by weighttraining), so I'm still working through that nowadays as I'm devoted to a much more spiritual focus (in which you can't hide from anything anymore hehe).

    But I truly enjoy training as a process nowadays, and can't see myself stopping it as I just love everything about it. Only when it becomes a 'need' or dependency is when I have to really question it, but as a whole I've relaxed much more about it.
  6. Jester

    Jester Well-Known Member

    Actually I think it’s the physical feeling as much as sensation. Maybe as simple as the old quote about exercise releasing endorphins etc.

    Probably throw in some portion of maintaining control, goal setting&achieving, tranquility, pushing oneself and so on.

    But at the end of the day, you could just simplify it further and call it enjoyment. How else do hobbies and activities stay with us? Because we enjoy doing them.

    And enough that I don’t want to take frequent three week break frequently ;).

    (And in practical terms it’s now financially free and doesn’t impose on my family or anyone else etc.)
  7. Blade

    Blade Super Moderator Staff Member

    Fair enough, but you should also view SD as a central part of the training process - and again, no need to take 3 weeks off, but 9-12 days every 8-12 weeks (depending on how long you wish to extend the cycle) .
    _Simon_ likes this.
  8. NWlifter

    NWlifter Active Member

    A person could do an 'active SD' too? Maybe some really endurance related training? REALLY light, high rep, maybe even circuit type?
  9. Jester

    Jester Well-Known Member

    I probably take 2-3 weeks twice a year, for holiday purposes.

    Do you incorporate SD rather than a traditional deload? Thoughts on Barbell Medicine’s tactic of de-stressor weeks (volume rexurion), rather than a deload (load reduction)?
  10. Sci

    Sci Well-Known Member

    I think in Jester’s case, he primarily trains for STRENGTH and THE PLEASURE OF LIFTING!
    with HST, the primary goal is muscle size increase. Jester is mainly concerned with lifting heavy stuff, and having fun while throwing around piles of iron.
    So, SD isn’t necessary for SST, (from a HST oriented approach to hypertrophy gains). I think it may be helpful to take periodized breaks every so often anyway to allow for joint healing and CNS recovery.

    Anyway, my main concern is growing muscles, and I take the SD principle of HYPERTROPHY TRAINING, more seriously than ever before. I use to only take SD periods when I was forced to, due to my career pressures.
    But NOW, i see the scientific benefits more clearly of why it is optimal to progress the loads to your 5 rep maxes, then go for PRs, then stall and then take 1-2 weeks off from training. Then start with light loads and progress to heavier loads, get new PRs, stall and start the whole process again!
    Blade likes this.
  11. Sci

    Sci Well-Known Member

    I believe that a person using progressive HST cycles with strategically planned breaks from training, will see more consistent longterm results than if they just hammered away all year without breaks.... which leads to results plateauing.
    _Simon_ and Blade like this.
  12. Jester

    Jester Well-Known Member

    More or less accurate re: my situation. Life is short enough, fill it with activities you enjoy.

    Man I miss my old #s...
  13. Blade

    Blade Super Moderator Staff Member

    Sci nailed it :)

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