High Frequency, Low Volume Training WORKS

I say it in some way, shape, or form nearly every day. But here's another reminder that for me…

High frequency training (5-6 days per week) + low volume (8-12 total sets per session) + moderate to high intensity (work hard during your workouts) = consistent progress.

The main reason this formula leads to such good progress is because friction is low and consistency is high.

When I talk about friction, I’m simply addressing potential obstacles that would stand in the way of you and your training sessions.

When following the frequent, brief, and repeatable formula, training should only take 15-30 minutes per day.

The quick sessions combined with basic – but productive – exercises makes it easy to maintain a consistent training habit.

Consistent training increases motivation which snowballs into allowing you to enjoy your training which then encourages you to train hard and embrace the process.

All of this creates a wonderful environment for making great gains – from a performance, health, and body composition standpoint.

So, if you're struggling with training consistently; or if you lack motivation to train hard…I beg you to adjust your training so that you train nearly every day, for just 15-30 minutes per day, and embrace the discomfort of challenging your muscles during the 8-12 sets your doing each day.

Here's a foolproof template I love:

Push/Pull/Legs

I warm up each day with 2 sets of a random ab exercise.

Push

Ex 1: overhead press variation x 2-3 sets

Ex 2: horizontal press (includes pushups, bench press) variation x 2-3 sets

Ex 3: tricep isolation exercise x 2-3 sets

Ex 4: lateral raise variation x 2-3 sets

Pull

Ex 1: vertical pull (pullups or lat pulldowns) x 2-3 sets

Ex 2: row variation x 2-3 sets

Ex 3: bicep curl exercise x 2-3 sets

Ex 4: abs or forearm exercise x 2-3 sets

Legs

Ex 1: squat variation x 2-3 sets

Ex 2: hinge variation x 2-3 sets

Ex 3: secondary squat or lunge variation x 2-3 sets

Ex 4: calf raise x 2-3 sets

Rotate through those 3 sessions each week for 5-6 total lifting sessions per week. Don't over think it if you do 2 of the sessions twice in a given week and 1 of the sessions once in a given week. Just alternate through the sessions. Frequency doesn't have to be symmetrical or inflexible. Aim for at least 3 sessions per week, but try to hold yourself to getting 5 or 6 per week. Habits stick better when practiced more frequently.

For specific exercise selections that I like to use, check my other posts/articles. Or just check out some of my previous “workout of the day” updates.