UHF Training

This protocol is only for those who can stay in the gym the whole day 7 days a week.

Ultra High Frequency Training is a new application of a not-so-new technique used by Olympic weightlifters to increase their lifts. They train multiple times a day up to seven days a week to improve and constantly practice their technique. This scheme is great for minimizing fatigue per training session and maximizing overall frequency so every rep is as fresh and as powerful as can be. Hence, they get to practice their lifts with utmost efficiency.

For our purposes however, we will use a high frequency, high volume scheme that will greatly improve 2 particular lift.s Here's the plan.

• Do the following workout 3 times a day 7 days a week for 2 weeks.
• The first workout should be after breakfast.
• The second workout should be after a snack and before lunch.
• The third workout should be after a snack and before supper.
• If possible, sleep in between workouts.
  

• Select one of the following exercise pairings: Deadlift-Bench or Squat-Pullup
• Chose your 80% RM for both exercises in the chosen pairing.
• Perform one set on the Deadlift/Squat and stop 1 rep before reaching failure.
• Rest 10-15 seconds.
  
• Perform one set on the Bench/Pullup and stop 1 rep before reaching failure.
• Rest 10-15 seconds.
• Perform one set on the Deadlift/Squat and stop 1 rep before reaching failure.
• Rest 10-15 seconds.
  
• Perform one set on the Bench/Pullup and stop 1 rep before reaching failure.
• Rest 10-15 seconds.
• Perform one set on the Deadlift/Squat and stop 1 rep before reaching failure.
• Rest 10-15 seconds.
  
• Perform one set on the Bench/Pullup and stop 1 rep before reaching failure.
• Rest 10-15 seconds.

That's it. As you can see, the frequency is ultra high. This kind of training will push your muscles to the limit while keeping your CNS as fresh and as practiced as possible. Expect lots of soreness and strength gains.

Enjoy.