The Benefits Of High Frequency Full Body Training

Written by Alex Simpson

High Frequency Training

Everybody trains in the gym with different goals and objectives in mind, and as a result, people’s methods of training vary hugely across the board. For bodybuilding and strength building purposes however, the general consensus is that you need to be training regularly in the gym each week. The great thing about hitting the gym and training is the fact that there is so much variety for you to choose from, as there is pretty much something for everybody.


Whether you follow a cliché 5-day split, a 5×5 program, or even a full-body routine, providing you follow the routine down to a tee, when you hit the gym, your training will go better than you could have ever hoped, and you’ll find yourself piling on mass like never before. If you’re looking for a new training regime to consider however, why not follow a low volume and high frequency training routine? Many full body routines can be tweaked so that they become high frequency routines, and if this sounds appealing to you, here’s a look at a few of the primary benefits associated with high frequency training.

strength training

Increased Strength And Muscle Gains


It’s easy to talk about how a certain training routine is perfect for building muscle, burning fat, and increasing strength levels, and truthfully, you’re probably sick of hearing people talk about the ‘next big thing’ in terms of building muscle. However, when talking about how high frequency training can yield impressive strength and muscle gains, this isn’t just hot air, these are claims backed up with research. After training, on average, muscle protein synthesis levels increase for roughly 24 – 36 hours.


This enables your body to build muscle more efficiently, plus it speeds up rates of growth and recovery as well. For those 24 – 36 hours after lifting, your body will be at its most anabolic, which means it will build more muscle. With high frequency training, the majority of your exercises will be compound exercises, so not only will you target primary muscle groups, you will also work multiple muscle groups at once. As a result, muscle protein synthesis levels are constantly increased, so you build more muscle. Put simply, the more you train, the higher protein synthesis rates become. Every other day you should be training your entire body, meaning that you hit multiple major muscle groups several times per week.

intermediate strength training

More Training


For many, the gym is sacred and it is their escape from the hustle and bustle of hectic lifestyles. This means that there are many people who absolutely thrive when training in the gym, and they simply cannot get enough of it. Like anything, if you had the chance to do more of something that you enjoyed, whilst actually benefitting in multiple ways as a result, would you take that chance? Of course you would, which is why there are so many gym rats embracing a high frequency training routine.


Ideally, when following a full-body routine, you would have one day on, and one day off, so you would get to lift 4 times per week, and what’s more, you get to perform more of the same exercises that you enjoy, that you know work well for you. Some people will even train twice per day on some days, perhaps coming back to the gym in the evening to train abs, and to work on weaker body parts.

clapping push ups

Quicker Training Sessions


Not all of us are blessed with the gift of time, so we need to make the most of what little time we have left to spare, and yes, that does include training in the gym. Due to the fact that you perform one exercise per body part, you can fire through your workouts in no time at all. You’re hitting the same muscle groups multiple times per week, so if you are struggling, or if you are in a rush, you can skip an exercise or cut one short.


As you’ll be training that same body part two days later, you can get away with skipping a certain exercise. As you’ll be training your: chest, shoulders, back, legs, biceps, and triceps, you can fire through your workout like there’s no tomorrow, and what’s more, you can even superset exercises with one another, to free up even more time.

bicep curl mind muscle connection

Less Chance Of Overtraining


Although you are performing a high frequency routine and are training several days per week, you always get one day off between training sessions, and your training loads are subsequently much lower as a result. This means there is less chance of you overtraining and becoming burnt out by trying to do too much, without giving your body time to recover.



Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Chris Appleton

Chris Appleton

Writer and expert

Chris is an editor and a level 3 qualified Personal Trainer, with a BA honours degree in Sports Coaching and Development, and a level 3 qualification in Sports Nutrition. He has experience providing fitness classes and programs for beginners and advanced levels of clients and sports athletes. Chris is also a qualified football coach, delivering high-level goalkeeping and fitness training at a semi-professional level, with nutritional advice to help maintain optimal performance. His experience in the sports and fitness industry spans 15 years and is continuously looking to improve. In his spare time, Chris likes to dedicate it to his family while training in the gym.

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