Posted by: PFB
Q: When your clients need to bring up a lagging body part, what kind of training works best?
A: Without a doubt, I feel the future of hypertrophy training rests on the shoulders of high-frequency training plans. I came to this conclusion after witnessing the calf development of soccer players, and lats and biceps development of Olympic rings athletes. A high-frequency training plan will make your muscles grow, period.
But this is a tricky endeavor since you must not annihilate your muscles right out of the gate. I recommend that you start training each muscle group 3x/week. With each subsequent week, add another workout. The goal is to build up to a frequency of 10 sessions/week for the muscle group in question.
The second necessary element is exercise variation: you must use a different exercise for each workout during the week, regardless of the how many sessions you perform. So if you're performing 8 sessions for the triceps, you will need 8 different movements. This is necessary to avoid overuse injuries and stagnation.
Finally, you must use a plethora of different training parameters. If you perform nothing but say, 5 sets of 5 repetitions for each workout, you'll burn-out in no time.
Because of the high-frequency, twice-daily (AM/PM) sessions become necessary. Here's a plan that works well to hypertrophy any muscle group:
Week 1: (the common separates different workouts): 3x8, 8x3, 4x12
Week 2: 3x8, 8x3, 3x12, 3x5
Week 3: 3x8, 8x3, 2x14, 3x5, 2x25
Week 4: AM 3x8 PM 8x3, AM 2x14 PM 6x4, AM 3x5 PM 4x8, AM 6x2 PM 2x25
Continue to add sessions throughout the week until you reach 10. Be sure to vary your parameters as much as possible. If you're ever in doubt what to do, merely flip your parameters for AM/PM sessions. So if you perform 3x8 in the AM, perform 8x3 in the PM. This method works wonders!