Most people could stand to improve their chin-up numbers and add some upper arm and upper back mass in the process, so I'll use the chin-up as an example.

Let's say you can do no more than eight pull-ups with perfect form. That's a perfect load for the HFT method. Each day you'll do one set of chin-ups for as many reps as possible. Importantly, this is in addition to the other upper back and arm workout you're doing in your other workouts. In other words, just because you chose the chin-up as your HFT exercise doesn't mean you can't do chins or pull-ups in your main workouts.

So you start doing the chin-up everyday. Day 1 is fine. So are days 2 and 3 since you were able to add a rep. But after six or seven days you might lose a rep. Two days later you might gain two reps. Then you might lose a rep, gain a rep, lose another rep, and gain two reps over the course of four days.

The good news is that it doesn't matter. The great thing about training with a high frequency — when hypertrophy is the goal — is the volume takes care of everything. Now that you're exposing your upper back and arms to significantly more volume each week, your body has no choice but to add muscle tissue. Just keep doing one set of the chin-up for as many reps as possible and you'll eventually see and feel the difference.

The goal with HFT is to steadily increase your exercise volume over time. That's why the rep progression is the best choice. It's simple and motivating to always try to beat your last performance by adding a rep — no complex load calculations required.

If on day 1 one you can 8 chin-ups, by the end of three weeks you should be able to do around 20, give or take a few.

Bottom line: add a rep whenever you can but don't worry if you lose a rep here or there. It's like the stock market: all that matters is that you end much higher than you started, regardless of the vacillations that might occur in between.

incognito skrev:ideen med den høje frekvens er god, men jeg er godt nok skeptisk i forhold til at gå til udmattelse hver eneste gang. Man vil hele tiden slæbe rundt på noget akkumuleret træthed og dermed hele tiden performe under norm. Umiddelbart ville jeg tro mere på en fremgangsmåde med flere submaximale sæt og repout en gang hver eller hver anden uge.

Men måske tager jeg fejl...

Macdoody skrev:

incognito skrev:ideen med den høje frekvens er god, men jeg er godt nok skeptisk i forhold til at gå til udmattelse hver eneste gang. Man vil hele tiden slæbe rundt på noget akkumuleret træthed og dermed hele tiden performe under norm. Umiddelbart ville jeg tro mere på en fremgangsmåde med flere submaximale sæt og repout en gang hver eller hver anden uge.

Men måske tager jeg fejl...

Så hvis man eksempelvis har et max i chins der hedder 15 x BW (ideen er kun at køre et sæt hver dag, ikke?) - så eksempelvis tage 10-12 chins hver dag - og så eksempelvis hver fredag køre til failure?