High frequency chins and millies?
I'm back from uni' for the summer, and was thinking of trying a new style of high frequency training. The thing is that I wont be able to go to the gym more than twice a week. I figure I'll work chest and legs on both of those days, taking advantage of the squat rack and bench.
I have a chin-up bar at home, aswell as a small weight set. I don't know much about high frequency training but I was thinking of doing chins up to four times a week, and standing millitary presses three or possibly four times a week, at home.
I have read one or two good things about high frequency training and wanted to take adavantage of being at home to improve my millies and chins. I reckon if I break up the chins into three light sets plus one heavy a week, then I wont be too overworked. I'm not sure about the millies though. Is it ok to do millies three times a week on top of bench twice a week, provided I keep the volume low (3-4 sets each session)?
To be honest this is kind of a 'make me a routine' thread, but I can't seem to find much info on high frequency training here on wannabebig.
My goals are increased strength and hypertrophy (like pretty much everyone). My chinning is good, can chin with +50% bodyweight for one or two reps. My millies aren't so good 6-7 reps at 135lbs (I have a 275lb bench). So I want to be able to MP my own bodyweight (190lbs), and work towards a double bodyweight chin.
Any advice would be appreciated.
Last edited by Mad Max; 06-19-2006 at 12:00 PM.
High frequency work is fine as long as you do not exceed your recovery capabilities.
Read Pavel's stuff, especially Grease the Groove
The journal / I live here.
If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John