High frequency / undulating intensity program (all feedback welcome)

[Arch0wl]

So after going through a few weeks of review of strength articles, the following conclusions seem to be true:

1. High-frequency training yields better strength gains when controlling for volume
http://gregnuckols.com/2014/02/18/hi...-powerlifters/
http://www.strengthandconditioningre...re-frequently/

2. Speed yields better strength gains
http://www.strengthandconditioningre...etition-speed/
http://gregnuckols.com/2014/07/14/sp...h-press-gains/
(I know NorthStrong disagrees with me on this)

3. Periodization is better than no periodization, and non-linear seems to be better than linear
Periodization vs no periodization: http://www.strengthandconditioningre...periodization/
Types of periodization compared: http://www.strengthandconditioningre...tion-strength/

4. High-volume is better than low-volume
http://gregnuckols.com/2014/11/29/more-is-more/
http://www.strengthandconditioningre...aining-volume/

Therefore, I've attempted to create a high-frequency strength training program that utilizes these principles. Also, given the popularity and success of Westside, I'm attempting to vary the exercises somewhat.

For transparency, keep in mind that I am not natural / 'natty' / drug-free and can probably handle more volume than a natural lifter. Given that this post is public I'm not going into detail beyond that. (If you legitimately want to know more, send me a PM and we can set up an encrypted exchange.)

HIGH-FREQUENCY UNDULATING INTENSITY STRUCTURE

For my normal purposes I would do 6 sets of 4, 3.5x/week (one day on, one day off) so to break this into high-frequency I'm doing 3x6 for 6 days on, 1 day off. Speed sets are 8 reps. I'm not sticking to this rep range religiously, obviously; some days will be 3 sets of 3.5, or 3 sets of 5.

- Deadlifts are sets of one, just because they're so much more taxing.
- My lower back seems to recover the slowest, so I've staggered squats/deadlift to minimize lower back volume in a single day.
- I've found I respond better to slightly higher (e.g. x6) rep ranges for squats, so squats are x6 and x10 compared to x4 and x8.

Accessories:
- calf raises (alternating emphasis on gastrocnemius and soleus)
- wrists/upper forearm work and specific forearm muscles I'm targeting for experimental purposes
- HIIT conditioning (2-3x/wk)

I've since broken this up into two cycles that can be rotated -- a strength emphasis and a hypertrophy emphasis. Both will build mass, but the strength cycle will take advantage of previously built mass from the hypertrophy cycle.

HYPERTROPHY EMPHASIS

for sets of 10-12, 3 in the tank minimum

1:
flat barbell bench 3x10
back squat 3x10
bent over barbell rows 3x10

2:
overhead press 3x12
leg press 3x15
conventional deadlift 2x10 of 15RM

3:
incline barbell bench 3x10
box squat 3x10
machine rows 3x10

4:
flat barbell bench 3x12
back squat 3x12
wide-stance deadlift 2x10 of 15RM

5:
overhead press 3x10
box squat 3x10
lat pulldowns 3x10

6:
incline barbell bench 3x12
leg press 3x15
conventional deadlift 2x10 of 15RM

7:
[off]

STRENGTH EMPHASIS

2 in the tank minimum on all lifts

1:
flat barbell bench 3x4
back squat 3x6
bent over barbell rows 3x8 (speed)

2:
overhead press 3x8 (speed)
leg press 3x10 (speed)
conventional deadlift 1x4

3:
incline barbell bench 3x4
box squat 3x6
machine rows 3x8 (speed)

4:
flat barbell bench 3x8 (speed)
back squat 3x10 (speed)
wide-stance deadlift 1x4

5:
overhead press 3x4
box squat 3x6
lat pulldowns 3x8 (speed)

6:
incline barbell bench 3x8 (speed)
leg press 3x10 (speed)
conventional deadlift 1x4

7:
[off]

DELOADING

Adding a deload to this program is pretty easy -- switch to hypertrophy emphasis, reduce the sets to 2 instead of 3, and if necessary add an extra off day.

A really generous deload might look like this:

1:
flat barbell bench 2x12
back squat 2x12
bent over barbell rows 2x12

2:
overhead press 2x12
box squat 2x12
conventional deadlift 1x8 (of a weight you can rep 12 with)

3:
incline barbell bench 2x12
back squat 2x12
machine rows 2x12

4:
overhead press 2x12
box squat 2x12
lat pulldowns 2x12

5:
flat barbell bench 2x12
back squat 2x12
conventional deadlift 1x8 (of a weight you can rep 12 with)

6:
[off]

7:
[off]

[Reach]

Can definitely speak to frequency training being effective. I've been off for the past 2 weeks and hitting the gym every day.

I've already put 10 lbs on my squat and bench...while CUTTING. WTF. I wish I had more time to train like this regularly. Need a home gym.

[justaguy]

completely agree with minimizing volume with big back lifts relative to higher frequencies with everything else. can't cite anything directly but personal experience with it has yielded me decent results (i could've worked it a little harder though). could just be me but i generally exercise a lot of caution when doing speedier shoulder lifts because it has a tendency to irritate my joints.