I started experimenting with more frequent training with my clients in , and in I released the original High Frequency Training (HFT) program. He had such great success building muscle on my High Frequency Training (HFT ) program that it changed his views regarding the dogma. Try High Frequency Training (HFT): If underdeveloped arms are your problem ( and they most certainly are if you’re still reading this) it’s.

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No physical products will be shipped. For all curls, the palms should be down wrist pronated to target the forearm extensors and brachialis muscles — two sets of muscles that are woefully undeveloped on almost every guy.

Bigger Arms – The Unbiased Truth

Yet, I was able to naturally increase my upper arm girth to almost 20 inches once I figured out how to put the watfrbury pieces together. You may find yourself being the most muscular you’ve ever been. You can’t add endurance to high-threshold motor units so there’s no need to tap into them.

And probably just like you I thought the latest newsstand muscle magazine was going to hold the waterbuty to a magical arm routine that would suddenly pack meat on my skinny arms my upper arm girth measured a pathetic If there’s one irrefutable truth about training for hypertrophy, it’s that twenty workouts can build more muscle than four workouts.


There are several ways to organize your watebury week, but one split is superior for the vast majority of lifters. The day before I did reps.

I’d already spent four years experimenting with HFT when I wrote that article, and since then I’ve written many more on the topic. Waterbyry are four full-body workouts per week that each take around 45 minutes.

And the higher the load, the lower the waterburh volume should be. Do one of these exercises every day outside of your normal workout, adding a rep each day. So I consider four times per week to be the point where a whole new philosophy must emerge. Whether he chooses a set-rep volume that’s closer to 24 or 32 depends on the reps for that workout. For hypertrophy it’s imperative to perform watetbury rep as explosively as possible in order to recruit all your muscle fibers.

How to Train More Frequently | Dr. Chad Waterbury | Transforming Through Performance

If so, it’s probably covered in the following section: These healthed-up cookies will satisfy your cravings without expanding your waistline. HFT is also based on another principle: There’s a better exercise to build your back.

The best gains come in the last two months. I started experimenting with HFT in after experiencing an awakening while watching the Hfh Brothers break every sacred fitness principle in Cirque du Soleil’s Mystere.

Once you’re accustomed to five workouts per week, or once you’ve done the above plan for six weeks, add one more workout per week with the same parameters that I outlined in this article.


Only about 10 percent of people are able to do it. Most exercises have value if you do them correctly. If your main goal is to build muscle, stop training with your ego.

Bigger Arms – The Unbiased Truth | Dr. Chad Waterbury | Transforming Through Performance

So the third workout looks like this:. When I started lifting weights I weighed pounds. Will these books get shipped to me? However, the frequency limitations become paramount when you train with heavy loads. Now, I obviously can’t go through all the cues for each of the recommended HFT exercises listed above.

watterbury Yet I had absolutely no soreness or joint pain during those final days. Switch up the exercise variation if you need a change of pace. So let’s say you’re doing three full-body workouts per week on Monday, Wednesday, and Friday.

How to Train More Frequently

But who wants to rustle up those demons? While HFT is the most effective approach for quick muscle growth, even the fastest growth comes slowly. There’s no excuse for sloppy technique when you’re doing half as many reps per set as you actually could be doing.