In October 2015, Greg Nuckols published a very popular article titled “Your Drug Free Muscle and Strength Potential: Part 2.” In it he laid out the foundations for a high frequency training method.
It’s a pretty cool article because it includes a strength potential calculator that tries to estimate what percentage of a person’s maximum potential they’ve currently achieved per lift. If an individual is below 80% of their potential, they generally respond well to high frequency training.
Here is the program laid out for such a high frequency training regimen. It is recommended you follow this program if you are below 80% of your potential per lift.
Read the article, use the calculator, and decide for yourself. If the calculator doesn’t work for you or it goes offline, this spreadsheet (as always, make your own copy) was created by Greg and should work, it’s just messier.
Here are two different versions of Greg’s high frequency program. One follows it exactly, the other only deadlifts and overhead presses 1x per week.
High Frequency Program Overview
- 3 week program
- 6 days per week
- Main lifts trained every sessions (unless you get the 1x variation spreadsheet, see below)
Other notes from the spreadsheet:
- Strive for perfect form on all reps. This program keeps you away from failure on purpose. The point is to accumulate as many quality reps as you can in a week.
- Max effort on all reps. Focus on accelerating the bar right through the whole movement. No slacking off towards the top! Bar speed is essential for strength.
- Focus on your form, and always lift with a cue in mind. After the set, reflect on what you could have done better, and try to implement that next time.
- Don’t go ham on accessories. You’re doing a bunch of lifts per week, so you don’t need much. Pick a couple of prehab/light exercises, superset them for three sets, then get out of there.
Greg Nuckols High Frequency Program Spreadsheet – Version 1 (Exact)
Greg Nuckols High Frequency Program Spreadsheet – Version 2 (1x Deadlift + OHP)