Training with high frequency

[jaymax]

Originally Posted by Uwe

Hi everyone,

I live in Belgium and have noticed that almost everybody trains the main lifts once, maximum two times a week. There was a reply here that only the advanced lifters in europe train the main lifts multiple times a week, and that may very well be true. I went to Hugo de Grauwe, who was an olympic lifter and also competed in some IPF world championships (http://www.sports-reference.com/olym...-grauwe-1.html ), and noticed that he was almost the only one suggesting to practice the main lifts multiple times a week : monday, wednesday & friday you would squat, bench and deadlift.

Due to lack of time, I've designed my own training program in which I squat three times a week, bench twice and deadlift only once a week. I deadlift so little because I've noticed that my deadlift increases as my squat increases. Wanting to strengthen my upper back, I was wondering if it's possible to use pendlay rows a couple of times a week, using low repetitions?

I do them twice a week on bench day. I do Bench, Row, Squat on Day 1. CG Inclines, Deadlifts and Chins on Day 2. Bench, Row, Squat on Day 3. Love that structure.

[jaymax]

Wow, Kudos!!!

[Fazc]

Originally Posted by ThePman220

The Russian lifters and Siders aside, this was also brought up in our email discussion: http://styrkeloft.no/nyheter/frekven...vensprosjektet (run it through the Google translator if you're not fluent in Norwegian). The entire paper should be published at some point, but even the preliminary results are quite interesting.

Sorry for the necro bump, but were these results ever released. If so does anyone have a link to them?

[oldgit]

as a 46 yr old superheavy,i do like frequency at 90%+ for the lifts,but only do 1-2 sets of these,but x3 a week,for squats i just work up to a max double or single,front and back done x2 per week. but i de-load every 3rd week-so i am training hard for 2 weeks-but very low volume-then an easy week to recover and my knees(i have had 2 knee ops from powerlifting years)feel fine. i firmly believe that its the volume that causes injuries,not the intensity,as long as u de-load enough. to give u an e.g(my kg not great,but gives u an idea!) for c&j with a max of 126kg in a comp, this week on mon,wed and fri i did 2xsingles each day with 120kg,so weekly total of just 6 singles and next week i will do doubles-again 2x2 each day,with 110-115 kg-and then de-load and repeat but try to add an xtra set,so 3x1 each day and add 1kg. i will never do more than 3 sets x singles each day though