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Tip 37: How to use frequency as a method of overload.

Wednesday, February 23, 2011 5:54 AM
Rather than thinking that only one frequency will suit you, realize that a variety of frequencies over time will be beneficial e.g. twice a day the same muscle, two days a week for a one-two week period reduced to once a day twice a week for one-two week period. This will result in successful gains due to the significant alteration of volume. This form of planned overtraining followed by more conventionnal training has been used by top level Canadian and Finnish athletes resulting in appreciable gains. Illustration of this planned overtraining method can be seen in table 1.

Table 1:  A sample varied frequency periodized program for the torso muscles. (source Poliquin International Certifical Program, Level 2 Theory)

Weeks 1-2 ( Twice a week, twice a day)
Monday-Thursday AM

A-1 Close Parallel Grip Chin-ups    5 x 6-8     3010         2 min.

A-2 Incline Db Presses            5 x 6-8     3010         2 min.

B-1 Seated Cable Rowing to Neck    3 x 8-10     2012         100 sec.

B-2 Unrolling Incline Flyes        3 x 8-10     2110         100 sec

Monday-Thursday PM 

A-1 Cambered Bar Presses        4 x 8-10     3110         90 sec.

A-2 One Arm, Cable Rows        4 x 8-10     3011         90 sec.

B-1 Incline Cable Flyes            3 x 10-12     3010         75 sec.

B-2 Hammer lat Pulldowns        3 x 6-8     3013         75 sec.
 

Weeks 3 ( Twice a week, once a day)
Monday-Thursday AM

A-1 Close Parallel Grip Chin-ups    3 x 6-8     3010         2 min.

A-2 Incline Db Presses            3 x 6-8     3010         2 min.

B-1 Seated Cable Rowing to Neck    2 x 8-10     2012         100 sec.

B-2 Unrolling Incline Flyes        2 x 8-10     2110         100 sec

Copyright ©2011 Charles Poliquin

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