Why High Frequency Training is Optimal for Natural Lifters

 

Frequency Training in Perspective: Naturals Don’t Get That Big

Video taken from the channel: Massive Iron Steve Shaw


 

Differences between natural training vs enhanced training

Video taken from the channel: THIBARMY


 

Higher Training Frequency vs Higher Training Volume For Natural Lifters

Video taken from the channel: Jason Blaha’s Strength and Fitness


 

Let’s Talk About Natural Lifter Vs Enhanced Lifter Training Frequency

Video taken from the channel: Jason Blaha’s Strength and Fitness


 

Why I Don’t Recommend Ultra High Frequency Training For MOST Natural Lifters

Video taken from the channel: Jason Blaha’s Strength and Fitness


 

training frequency hypertrophy Best Training Frequency for Natural Bodybuilders

Video taken from the channel: TRT and Hormone Optimization


 

Low Volume | High Frequency Training | The Key to Natural Bodybuilding

Video taken from the channel: Josh Bridgman


The natural lifter has elevated protein synthesis for 24 to 48 hours after an optimal training session and then homeostasis occurs and no hypertrophy occurs. High-frequency training fixes the natural lifter dilemma by allowing you to be in a constant anabolic state due to the style of training. Here’s why natural lifters actually need more frequent workouts for optimal gains. Many people believe that the key to more muscle growth is to train infrequently.

Well, they’re wrong. Usually. The logic behind infrequent training (three or fewer sessions per week) is that muscle grows while you’re resting. A man who squats and/or train legs more than once a week will experience less soreness after a leg session, for the fact that frequent training improves your recovery, and stops the body from entering a ”de-adaptation” phase. b.Training once a week requires you to obliterate a body part.

Frequency is crucial for the natural lifter because the training session is the stimulus to trigger protein synthesis. The workout itself is what puts you in anabolic mode, whereas the enhanced bodybuilder doesn’t need to use the workout as a trigger. The enhanced lifter is. Frequency: The natural trainee triggers protein synthesis within an actual training session (whereas an individual using drugs has elevated protein synthesis 24/7), so a high training frequency is optimal.

However, bear in mind that frequency and volume are inversely related: when one goes up (frequency) the other must go down (volume). Frequency is crucial for the natural lifter because the actual training session is the stimulus to trigger protein synthesis. In other words, the workout itself is what puts you in anabolic mode, whereas the enhanced bodybuilder doesn’t need to use the workout as a trigger. The enhanced lifter is in anabolic mode 24 hours a day!

Although there isn’t too much research on high frequency resistance training, there is evidence that higher training frequency (training 6 times a week for example) with a lower volume per session (doing fewer sets) is more beneficial for muscle gain than just. Research has clearly demonstrated that when a muscle group has not been stimulated for over 96 hours changes associated with atrophy (loss of muscle mass) begins. When a particular muscle or muscle group has not been stimulated for 168 hours (one week) a loss of 10 percent of strength can occur. High-Frequency Training For Natural Lifters Protein synthesis is a key driver of muscle growth.

But if you’re a regular, steroid free lifter there is only so much protein you can trigger in one workout. Further, protein synthesis stays elevated for roughly 24-36 hours after training. The Best Training Style for Natural Lifters To Achieve Maximum Gains For maximizing muscle growth and strength development there is one training style head and neck above the rest!

This training style is so effective that it has the capability to pull you out of even the most drawn out and horrific of all training plateaus.

List of related literature:

On the other hand, trained lifters can be more liberal in varying exercise selection; their neural patterns are much more entrenched, and depending on the complexity of the exercise, coordinated movements are maintained even after a lengthy period without training.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

Similarly, Moritani (1992) found that training loads of 30% l-RM produced greater increases in power production than loads of either 0% or 100% 1-RM; these increases were accompanied by significant increases in the quantity of EMG and a decrease in the mean power frequency.

“Neuromechanics of Human Movement” by Roger M. Enoka
from Neuromechanics of Human Movement
by Roger M. Enoka
Human Kinetics, 2008

This is an important consideration because generally large increases in the number of repetitions possible at a specific absolute resistance occur as a result of the resistance training program because a specific absolute resistance becomes a Smaller percentage of the 1RM as the lifter becomes stronger.

“Optimizing Strength Training: Designing Nonlinear Periodization Workouts” by William J. Kraemer, Steven J. Fleck
from Optimizing Strength Training: Designing Nonlinear Periodization Workouts
by William J. Kraemer, Steven J. Fleck
Human Kinetics, 2007

The researchers concluded: The findings suggest that a higher frequency of resistance training, even when volume is held constant, produces superior gains in 1RM.

“The Time-Saver's Workout: A Revolutionary New Fitness Plan that Dispels Myths and Optimizes Results” by John Little
from The Time-Saver’s Workout: A Revolutionary New Fitness Plan that Dispels Myths and Optimizes Results
by John Little
Skyhorse, 2019

Some lifters can handle more volume than others.

“Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program” by Eric Cressey, Matt Fitzgerald
from Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program
by Eric Cressey, Matt Fitzgerald
Hachette Books, 2008

The volume and intensity are too low for increased strength and development in an advanced lifter.

“Optimal Muscle Training” by Ken Kinakin
from Optimal Muscle Training
by Ken Kinakin
Human Kinetics, 2009

Their theory shows that systematically alternating intensity and extent of the training can improve performance.

“The Athletic Skills Model: Optimizing Talent Development Through Movement Education” by René Wormhoudt, Geert J.P. Savelsbergh, Jan Willem Teunissen, Keith Davids
from The Athletic Skills Model: Optimizing Talent Development Through Movement Education
by René Wormhoudt, Geert J.P. Savelsbergh, et. al.
Taylor & Francis, 2017

As mentioned earlier, the neurological adaptations that lead to initial strength increases are not likely to be affected, considering that strength improvements in the novice lifter do not appear to be diminished by concurrent training.

“Physiological Aspects of Sport Training and Performance” by Jay Hoffman
from Physiological Aspects of Sport Training and Performance
by Jay Hoffman
Human Kinetics, 2002

This is probably because most of the lifters tested pushed themselves to get stronger during the training period and therefore engaged in progressive overload, which is a form of linearity and is a central facet of periodization.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

High-volume exercise in early microcycles marks the initiation of a linear periodized program; thus, late cycles of training are linked to early cycles by changing the stimulus of the training.

“Netter's Sports Medicine E-Book” by Christopher Madden, Margot Putukian, Eric McCarty, Craig Young
from Netter’s Sports Medicine E-Book
by Christopher Madden, Margot Putukian, et. al.
Elsevier Health Sciences, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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36 comments

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  • Jason, with regards to insulin sensitivity and working out: how can I adapt my weight training and cardio so that I do not need to worry about my fructose and saturated fat intake as much? I eat a lot of foods with these in because it is the only way I can enjoy getting in my daily 4000 calories so I don’t want to cut them out. Also, I want to enjoy my food.

    Kind Regards,

    Chris

  • You’re right that the gap isn’t that big when you get ore advanced, but what about time economy? You’ll be in the gym less days a week, a massive benefit that no other form of training can offer. For those who don’t want to train 5x a week, this can certainly be beneficial especially if gains acquired are not that far off.

  • So how often would you add weight with a program like this? Or do you stay at 70-75% for the entire 15 weeks? After the 15 weeks then what? Test 1rm then start over with a new 70-75%?

  • Lol �� Leeroy Colbert �� wouldn’t aproove but I def agree with you diet and rest and on full body you can only hit a couple of sets

  • Love the video, I just recently came to the same conclusion and I’ve been getting great progress after stalling for almost a year!

    https://youtu.be/kWMupOviPdw

  • Jason Blaha, 43 years old natural, 25 years of training experience, training 7 days a week and hitting PR’s, something doesn’t add up!

  • #expendituregang In da houusseeeee. Epic video man! so awesome to train and edit a vid for you. hope we catch another session next time.

  • Thibs is a goldmine. IMO the best, most real fitness coach out there. He’s 100% no bs. For all you fellow Natties, he has a phenomenal program I think you should try out. Thank me later. >> https://www.t-nation.com/training/the-best-damn-workout-plan-for-natural-lifters

  • 10:07 Explains the Arnold training philosophy then.

    It also stems to reason that human nature is to climb ontop of other people to get to the top. All the years of lies to build an empire. When you gas a room of people, they will do the same.

  • I became my strongest and most muscular in my mid 40s hitting each muscle only once a week. When I try high frequency I have joint problems and become weaker. I guess everyone is different?

  • Hey Jason,
    I’ve been doing the Norwegian 6 day program. Would you recommend reassessing my 1RM on my lifts (I’ve been doing: flat bench, overhead press, squats, dead lifts, and chin ups) or sticking with my original amounts for the duration of the program?

  • Nice physique!!
    I totally agree. I put a lot of intensity on my training, sometimes only 1-2x per week for certain muscle groups, and I always grow each time. I used to be fat couple months ago btw! Have lots to achieve in the coming years!

  • @thibarmy I greatly respect your work and recognize that doing it in your second language takes a huge effort that you make to share with a wider audience.

  • I prefer to be at the gym 3 times a week and train hard and heavy, covering both upper and lower body. I’ve done 5 times a week but get burned out doing that so frequency training works best for me. I also like the idea of the rest time to heal sore muscles and tendons, especially since i’m an older lifter.

  • Hey Jason,
    Could you share how you would set up progression on a x6/week program?I just find my weekly total volume for squats for example and then devide it by 6? The result is 2 sets of 4-6 reps with the same weight i do for 3×6-8 x3/week(while the speed being decent and the rpe no more than 8 on the last set). Im super interested in trying this but im stuck on how to set up progression.One thought is increasing the weight once i do the same weight 6 times at the top of the 4-6 range.

  • So if the enhanced athlete only need to stimulate some blood, taking advantage of the elevated hypertrophy 24/7, how does it come they still do 20 sets for biceps for instance?

  • Despite the terrible setting…what an awesome video! Informative, detailed analysis of low volume high frequency training. Loved it!!!

  • Jason did you ever watch Steve Turano? you remind me of him because you’re not about BS, you try to tell it like it really is.

    He used to say ”Love your body” or ”Train Smart, Train Hard.” You say, ”I hope this video has been informative.” I like that but I wonder what it would be like if you said, ”Love your body.”

  • When I hammer a single body part I just get this feeling of sickness and tired afterwards. When doing full body I feel satisfied and got more energy for the rest of the day.

  • jason excellent video. one question id like to ask is recently a lot of enhanced bodybuilders have been going back to push legs pull twice a week reporting better muscle gains. would love to hear your input and thoughts

  • I’ve been training for 13 years, and I’ve tried pretty much everything. Everytime, I go back to my push pull legs cardio routine with 21 sets per workout, and training each muscle group every 4 days because my muscle and strength gains go up the roof. I’m only 27, but I can’t train a muscle group for 16 to 20 sets anymore without sacrificing strength on the last 8 to 10 sets of the workout like I could when I was 14. I can’t stand waiting 7 days to see if I made strength gains either.

  • Will it be enough to train arms with 22-pound handles? and for chest a bar with 66 pounds? to reach the results of a thin and fibrous body but very strong at the same time? thanks for really answering

  • I never thought I would live to the see the day that someone was telling people to train harder and more frequently. Talk to any guy coming off drugs (has your coach ever come off drugs? serious q!!!!) and the first thing they say is that their recovery is shot to pieces. They just cannot recover from the workouts. If the body is recovering, the whole body is recovering! It needs to be left alone to get on with it, so training, and stressing the body, is not advisable. If you went out into the sun and got sunburnt, there is no point in going out into the sun again, you need to let the body recover before you stress it with strong sunlight again. Training is a stress to the body, not just the chest, delts and tris. Taking steroids, like your coach does, and I assume he tells you what frequency etc because he isn’t giving you drug advice, means that whole body recovery is sped up unbelievably. Ian Dowe, an 80’s UK bodybuilder said in the 80’s (on 80’s dosages I presume) that you could train a bodypart and be ready to train it again the next day, on steroids.
    With regards to doing 2 sets of an exercise, Dorian made the point that when he did 2, you subconsciously hold back because you know there will be another chance, but that first attempt will still have taken a lot out of you. If you do just one all out set, it has to be all out, there is no second chance. Guys on gear, like your coach, may struggle to get that, as ever increasing dosages give them growth. Remember, tren was designed for cattle, who do no training at all.

  • Most of this I agree with but intensity has to be addressed. Everyone I have ever trained that is natural increased strength at a very good rate when training once per week for each body part. Reason is because I had them train with high intensity, low volume.

  • I agree with u HOWEVER rank beginners don’t know how to listen to their bodies so I like linear progression for 3-6 months for these ppl.

  • Think its best to follow a programme you can comit to and that you enjoy. Whats point doing full body if you hate it, becuase you wont be giving it your all

  • But what if i just enjoy to fuck myself up in the gym as often as possible? If i want to train as hard as possible as often as possible? How should i set my program in that case?

  • Pft.. i knew all he said.. the problem is i had to watch zillion videos and zilleon five thousand articles.. I mean this guy just gave better info and advice than any other fitness guru ive came across in my life. literaly the foundation u need to know already digested for u. GREAT JOB. huge fan from now on!

  • Can you discuss the best method of progression with increased frequency. I.e. how and when, whilst keeping ego in check? Using the template 3 day basic intermediate full body program, and doing it over 6 days. 2 sets per exercise 5 reps at 70-75%. Thanks a lot keep up the good work.

  • All this bs w/over complicating something that is really quite simple. Rest and food are the two things required most after an intense breakdown of muscle fiber and physical stress on the body and the CNS. (Push, Pull, rest, leg, rest, rest, repeat.. or something similar) and work in the KITCHEN has gotten me the most gains naturally. The gym shit is all rudimentary, the diet is the artform.

  • very informative.

    I ve actually found it easier to stick with the habit by doing it everyday. I am feeling really de motivated for weights lately, but if I wasnt doing squats everyday, I wouldnt be squating, and that was one of my goals this year.

  • For someone who loves to weight train in strength and body building, would it make sense to work a bit harder in terms of adding intensity/volume when taking a intra-carb, eaas+bcaas in general terms?

  • Hey Jason have you seen Jerrys recent video about BCAAs and fat loss? He’s pretty much confusing his viewers with his mumble jumble and once again claiming BCAAs slow fat loss lol

  • If someone were able to do this without letting their ego get the better of them, what kind of program would you recommend for a novice lifter training 6x a week, and how fast should they increase their lifts?

  • You can get huge going natural. But there are problems. You will be fatter. And you have to eat too much protein. That puts tremendous strain on your whole body. Better to be smaller but more fit. Moderation is the key to lifting weights. Sadly there is no info out there which is based on science. I learned the hard way….years of experimenting and finally realizing that moderation is the best policy.

  • Jason, I remember you saying on some of your older videos that muscle proteinsynthesis lasts from about 48 to 72 hours. On your more recent videos you say that time is about 28-48 hours. Any new study came out with these new numbers or what?