Just the Basics for Fast Muscle Gains There are a number of reasons why modern trainees don’t get good results in the gym. I write a lot about programming , workout ideas, and whatnot, and the fact that most lifters would be better off training with more frequency, using full-body workouts, and stop treating every single workout session as if it’s an all-out onslaught where they have to storm the muscle-building Bastille. I suppose when it comes right down to it, however, the first culprit for lack of gains is just not doing the right movements in the first place. Do your workouts consist of these movements (with free weights, I must add)? Vertical press (overhead work) Horizontal press Squat Upper body pull Lower body pull Loaded carry If they do, you’re probably getting decent results even without proper programming. If, on the other hand, the majority of your sessions consist of pumping up your chest...
An Essay on HFT Ideas for Achieving Your Physique Goals In my recent article High-Volume, High-Frequency Workouts for Quick Mass Gains , I outlined a training routine that uses high volume as the primary training variable with high frequency the 2nd. For anyone who likes to train with a lot of volume and particularly loves getting a “pump” while training, I would suggest giving that regimen a chance, especially if you’re new to training with both high volume and frequency and aren’t quite sure where to even start with high-frequency training (HFT). In this essay, however, I want to present some different ideas for other ways that you might utilize HFT, notably if you like the idea of experimenting with new and/or different training strategies that you haven’t utilized before. If you’re new to training, you probably need to get on a more detailed, regimented program, one where you don’t have to put a whole lot of thought into your workout...