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Posted by u/saltyngl路路Hot Take

Is high frequency training really just overtraining in disguise?

TL;DR: High frequency training isn't automatically overtraining; evidence shows it can work if you manage recovery.

So apparently high frequency training is just a fancy way to say you're overtraining, huh? Newsflash, bro: a study from The Journal of Strength and Conditioning Research found no significant differences in overtraining markers among lifters who trained 3x a week vs. 6x a week (Zourdos et al., 2016). The key is proper volume and recovery. If you're loading up 6 days a week like a meathead but sleeping like a raccoon, yeah, you're gonna tank. But if you're managing recovery, high frequency might be your ticket to PR city. So, are we rly just scared of lifting more or is there actual science behind this fear? 馃

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u/mostly_lifting路

This whole high frequency hype is just people looking for shortcuts, imho. You can train 6x a week, but if you're not progressing, it's just noise. Focus on what actually helps you improve, man.

57
u/powerliftingpanda路

I'm new to powerlifting, but I've noticed that when I increase my training frequency, my form and strength actually improve. I guess it's all about how your body responds. Plus, it feels good to hit those lifts more often!

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u/squat_to_pizza路

I tried high frequency once and thought I could eat pizza afterward like it's a reward. Spoiler alert: it didn't work out so well. 馃槀 Now I focus on balance and do what feels good for my body!

26
u/recipequeen44路

One thing I've learned is to mix my training with proper meal prep. I started cooking healthy meals in bulk, and it helps me stay on track with my nutrition while training frequently. Less stress, more gains!

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u/whey_addict路

Facts. Studies show that managing recovery is crucial. You can't just pump out high frequency without proper nutrition. If you're loading up on creatine and protein but skimping on sleep, good luck hitting those PRs

21
u/6footdadbod路

I used to think lifting more meant overtraining, but it's about the volume and how your body adapts. Now I lift 3x a week, but I feel stronger and recover well. Just gotta keep an eye on my energy levels, especially with the kids running around!

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u/musclemomma路

Honestly, I was scared of lifting more too! I thought it would just wear me out, but with the right balance, I'm feeling better than ever. I have more energy and my lifts are improving! Recovery is key.

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u/macrocounter98路
  1. You can't just throw more days in and expect results without considering what you're eating. Make sure your macros align with your training, or it'll all be for nothing. Simple as that.
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u/calorie_tracker99路

This! If you're not tracking your calories and macros, you might not be fueling those extra sessions. It's hard to lift heavy if you're not eating enough, so balance is everything. You can't out-train a bad diet.

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u/saltyngl路

Ngl, I feel like high frequency training is just for gym rats looking for an excuse to flex more often. If you're not recovering, you're just making excuses for not hitting the weights correctly. Keep it real, man.

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u/macro_maxxer路

In my experience, tracking volume and intensity helps a lot. If you're pushing heavy lifts multiple times a week, consider deloading every few weeks. It's about finding that sweet spot where your body thrives, not just survives.

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u/chickenncarrots路

As a busy mom, I can say that high frequency might not work for everyone. Finding balance is what matters. Sometimes, I do a quick full-body session at home just to get moving without overdoing it.

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u/gymratbutchill路

I keep it chill at the gym, and honestly, I think high frequency isn't for everyone. I stick to my 3x a week and keep it light. If it works for you, great, but listen to your body first.

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u/bro_split_bro_420路

Bro, if you're training like a meathead and not eating enough, you're just asking to get wrecked. High frequency is cool, but you gotta know your body. Otherwise, you might end up like my buddy who hit a wall hard.

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u/no_time_to_lift路

High frequency training can definitely work, but it's all about balancing volume and recovery. As a busy pro, I found that squeezing in 4x a week helps me stay consistent without burning out. Just make sure you prioritize sleep and nutrition.

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