Question for High Frequency Guys

[StevenGFH]

I have been hitting everything Phil Style. 3 Sets, 3 times a week. But growing while getting leaner and stronger.

What would you do when progress stalls or it gets harder to beat what you did in the last workout?

Change rep range for a week?
Change frequency for a week?
Keep it the same, just not failure on all sets?

I did not have much sleep last night, and the workout this morning was good, but weights felt much heavier and did not progress on some movements. so it just had me think of down the road.

 

[Matsuo Munefusa]

Sorry I dont have an answer, but this is exactly what I do frequency wise...my joints have never felt better and I am bigger than I have ever been when hitting bodyparts less frequently with higher weights/lower reps.

Can you describe your workout?

 

[gymyork]

fuel

How was the diet the night before and that morning? When my carbs are low everything feels heavy.

 

[StevenGFH]

How was the diet the night before and that morning? When my carbs are low everything feels heavy.

very low, today was my carb day. So that plus sleep likely was the cause

but just thinking down the road, high frequency I would imagine over time taxing you, even though the volume is low. We all respond different

 

[maldorf]

If I feel overtrained I normally start by going lighter weight/higher rep. If that doesn't work then I will take an extra days rest, and so if I was doing 3 on 1 off I would do it 3 on and 2 off.

If youre really sore all the time and feel beat up then take a day off immediately and rest.

I had Phil help me and it worked wonders. Funny how such a simple routine works. I had been overtraining for many years until I had Phil help me out. I gradually did add some more sets in for each bodypart by adding in some other exercises or doing 4 sets on some things.

 

[StevenGFH]

If I feel overtrained I normally start by going lighter weight/higher rep. If that doesn't work then I will take an extra days rest, and so if I was doing 3 on 1 off I would do it 3 on and 2 off.

If youre really sore all the time and feel beat up then take a day off immediately and rest.

I had Phil help me and it worked wonders. Funny how such a simple routine works. I had been overtraining for many years until I had Phil help me out. I gradually did add some more sets in for each bodypart by adding in some other exercises or doing 4 sets on some things.

Thanks.

But yea after I met Phil is when I really started building muscle

 

[kingpeon]

You may have gotten used to the workload. Try increasing the volume.

 

[StevenGFH]

You may have gotten used to the workload. Try increasing the volume.

the whole point of the routine is keeping volume low so you can keep frequency high

 

[dalvare1]

I would change up my exercises, kind of ala DC

 

[PitbullTank]

if ur stalling out and are really hittin diet and training hard for awhile, seems to me its time for a lil bump in the hormonas lol

 

[StevenGFH]

I would change up my exercises, kind of ala DC

i also was giving that a thought

 

[jay_dub]

You may have gotten used to the workload. Try increasing the volume.

Switching back and forth (5-6 month increments) between a Phil type of routine to a high volume 1 day per week frequency(Mountain Dog) has never let me down in terms of getting over a wall and continuing to grow and get stronger.

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[StevenGFH]

looking into it deeper, maybe it could be burning me out a bit

- very irritable
- cold all the time
- need at least 1 nap to make it through the day
- Tired all the time
- loss of motivation

I never really took any time off from the last routine and just jumped into this

IDK maybe this week, I will just do Mon/Wed/Fri. Give my body some time to repair and get back at it

but I am also a little over 7 weeks out, would taking a light week be a bad idea?

 

[jay_dub]

looking into it deeper, maybe it could be burning me out a bit

- very irritable
- cold all the time
- need at least 1 nap to make it through the day
- Tired all the time
- loss of motivation

I never really took any time off from the last routine and just jumped into this

IDK maybe this week, I will just do Mon/Wed/Fri. Give my body some time to repair and get back at it

but I am also a little over 7 weeks out, would taking a light week be a bad idea?

You're definitely over trained if you feel like that. I'd take a couple days off in a row to feel better. It surely isn't going to hurt you

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[StevenGFH]

You're definitely over trained if you feel like that. I'd take a couple days off in a row to feel better. It surely isn't going to hurt you

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But I was supposed to deadlift today lol

That is what I was thinking, taking on a very high frequency routine when cals are low probably wasnt the best Idea

I will still keep frequency up, but just twice a week until after the show

thanks guys

 

[Knight9]

what is your split looking like?

 

[StevenGFH]

what is your split looking like?

Day 1: Chest/Back/Shoulders/Calves
Day 2: Biceps/Triceps/Quads/Hams/Abs
Repeat Mon through Sat and take Sunday off

Essential, Set 1 is about 5 reps, set 2 is about 10, set 3 is about 15.

I also have 45mins on LISS Cardio before breakfast 5 days per week

Like I said I put on some size for sure since starting this.

Maybe I will adjust it, only hitting the points I want to bring up, being my arms three times. As well training arms really is not too taxing.

Maybe something like:

Day 1: Chest/Back/Calves/Biceps Lighter weight, focus more on form and squeeze
Day 2: Legs/Abs
Day 3: Shoulders/Arms
Day 4: OFF
Day 5: Chest/Back/Triceps Lighter weight, focus more on form and squeeze
Day 2: Legs/Abs
Day 3: Shoulders/Arms
OFF

 

[Equalizer]

U should already b using different rep ranges every workout.

 

[StevenGFH]

U should already b using different rep ranges every workout.

Why? I hit three different rep ranges each workout

So say I stuck with the 3 x per week for everything

I could do one workout sets of 5, and one sets of 10, and one sets of 15

or as I like I had been doing I am still getting a total of 3 sets of each range per week

 

[Knight9]

One exercise per bodypart or two?
And you are always using the same exercises?

Hard to imagine being severely overtrained but the symtoms sound like it.