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High Frequency Training

Vince Gironda "The Iron Guru" Workout and Diet Secrets

Vince Gironda was the last word in bodybuilding for over 50 years and personally helped some of the best physiques of all time, such as Don Howorth, Larry Scott, Frank Zane, Lou Ferrigno, Mohamed Makkawy and even the great Arnold Schwarzenegger, reach their best condition.

Now you too can have the body you've always wanted by learning all of Vince Gironda secrets for building muscle and getting ripped all while achieving optimum health!

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Bodybuilding and Fitness Newsletter 10/10/2017

High Frequency Workout Plan

You may have heard of high frequency trading (it is under scrutiny by the Security and Exchange Commission to see if it is giving certain investors an unfair advantage) but are you aware of high frequency training? And can it benefit you?

High frequency training is built around the principle that training more frequently is a better way to bring about muscle growth than is performing long, tedious sessions less frequently.

There is certainly something to be said for getting your workout done in short order. Vince Gironda noted that the body's testosterone levels drop off at about the 45 minute point in training, so going longer than that can be counter productive. The way to get around this is to train frequently.

There's even research to back up the idea of training frequently for more gains, from the world of powerlifting. A study in Norway divided research subjects into two groups:

The first group trained a typical 3 times a week.

The second group performed 6 smaller training sessions a week.

And the results were quite interesting. The group who performed the six smaller sessions realized an increase in lifting poundage of 10 percent, compared to the less frequent group who gained 5 percent.

One caveat to high frequency training - you don't try to max out all the time. In fact you aim your training at 70 percent of your maximum capability. And you do so frequently.

Here is an example:

Workout 1
Squat 3 x 10
Deadlift 3 x 7
Bench press 3 x 8

Workout 2
Military press 3 x 7
Barbell curl 3 x 9
Chin up 3 x 10

Workout 3
Triceps pushdown 3 x 7
Lateral raise with dumbbell 3 x 7
Calf raise 3 x 9

Workout 4
Hack squat 3 x 8
Leg curl 3 x 8
Ab half crunches 3 x 12

Workout 5
Dips 3 x 10
Seated dumbbell curls 3 x 8

Workout 6
Lunge 3 x 10
Incline bench press 3 x 7

And do all of this within a week's time. Intense but short, the high frequency training is a great cycle to use for several weeks, and watch for the results.

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