Why ULTRA HIGH Frequency Training Might Be Best For Building Muscle

An in-depth discussion about the benefits and practical implementation of high frequency training.


  • High frequency training, defined as hitting a muscle group three or more times a week, can potentially lead to greater muscle growth and more efficient workouts.
  • Training muscles with high frequency allows for more weekly volume without excessive fatigue, leveraging muscle protein synthesis (MPS) and recovery rates.
  • A variety of set and rep ranges should be used across sessions to prevent joint strain and optimize muscle recovery.
  • Empirical evidence and theoretical models suggest that muscles can benefit from upwards of 20 to 30 sets per week when frequency is distributed effectively.
  • It's important to auto-regulate based on fatigue, joint health, and individual recovery when experimenting with high frequency training.

Chapter 1

Introduction to High Frequency Training

0:00 - 20 sec

Dr. Mike Israetel introduces the concept of high frequency training for optimal muscle recovery and growth.

  • Dr. Mike Israetel from Renaissance Periodization discusses the potential of high frequency training to maximize muscle recovery and genetic potential.
  • The discussion begins with the introduction of the guest, Menno Henselmans, who holds opposing views on training frequency.

Chapter 2

Menno Henselmans on High Frequency Training

0:20 - 1 min, 35 sec

Menno Henselmans explains the advantages of high frequency training based on research and historical practices.

  • Menno popularized the idea that research supports higher frequency muscle training, contrary to the once-a-week belief.
  • Historically, natural bodybuilders engaged in full-body workouts, with the shift to training splits occurring around the 1950s.
  • Studies trend toward favoring higher frequencies, especially when not controlling for volume.

Chapter 3

Empirical Arguments for High Frequency Training

1:55 - 1 min, 45 sec

Menno Henselmans presents empirical evidence and theoretical reasons supporting high frequency training.

  • High frequency training allows for greater weekly volume due to less accumulated fatigue per session.
  • The muscle growth response after a workout correlates with long-term muscle growth, suggesting benefits to frequent stimulation.
  • Research findings are mixed but trending towards no significant difference in growth when volume is equated, with some studies suggesting higher frequencies might be superior.

Chapter 4

Volume and Frequency Interaction

3:40 - 1 min, 9 sec

Examining the relationship between volume and training frequency.

  • A study without volume control showed a trend favoring higher frequency due to increased volume.
  • Splitting workouts across days leads to more total reps and weight lifted.
  • The fatigue management across sessions enables higher total training volumes.

Chapter 5

Time Efficiency and Practicality of High Frequency Training

4:49 - 1 min, 8 sec

Advantages of high frequency training include time efficiency and practicality.

Advantages of high frequency training include time efficiency and practicality.

  • High frequency training is time-efficient, with the potential for full-body workouts that last only 30 to 45 minutes.
  • Exercise pairing and reduced fatigue per workout make daily training feasible and practical.

Chapter 6

Dr. Mike's Perspective on Frequency and Volume

5:57 - 5 min, 12 sec

Dr. Mike Israetel offers his insights on the application of high frequency training.

Dr. Mike Israetel offers his insights on the application of high frequency training.

  • Dr. Mike suggests that recovery can be optimized through higher frequency training, allowing for increased total weekly volume.
  • He notes that equated set studies on frequency may underestimate the full potential of high frequency training.
  • Training more frequently than once a week is encouraged to test muscle growth responses.

Chapter 7

Challenges in High Frequency Training Implementation

11:09 - 9 min, 9 sec

Discussion on the common issues faced when implementing high frequency training.

  • The importance of varying rep ranges and exercises to avoid joint strain is emphasized.
  • Potential injury risks from increased frequency are identified, with advice on how to manage and avoid them.
  • It's crucial to listen to the body's signals and adjust training accordingly to prevent overtraining and injury.

Summarizing chapters