High Frequency Training - Attack the Weakness

Also, do some muscle groups listen to you less and others more? I'm sure it's happened to everyone who's done any workout. Have you set up a volume workout where you harmoniously put together the training frequency of each muscle group and the working volume, expecting harmonious results in the form of perfect symmetry and it oops, it doesn't work like that? Not all motor units are engaged equally and we don't have muscle fibers in the same proportion in all parts of the body. From which we can clearly conclude that the fight against imbalances does not lead through harmonious training! The individuality is that not all muscle groups will respond to the same frequency, volume and intensity in the same way, even the individuality is that not all the parts get enough impulse from the basic exercises and that is what I want to talk about, the disbalance! And to bite here the topic of individual workout design and solving the problem from symmetries.

Biceps, Triceps and Calves:
There will be a bunch of guys who will argue that the core exercises optimally stimulate the small muscles that are secondarily involved in them, and isolation exercises are not needed to give them a boost. This is true and it isn't. Yes, you can't do it without core exercises! Simply no workout will be functional unless it is built on a solid pillar of core-multi joint training exercises, but the question is, is that enough? Will training core exercises optimally stimulate the secondary involved areas (biceps, triceps, calves)? Based on my own experience in the symmetry war, after 7 years of training, and not just my own training, I can say that this stimulation is not optimal. More attention needs to be paid to these parts. Those who can call themselves "ruckers" (limb fighters) can close this topic and not deal with it. You who have a problem with these parts, welcome! You need to focus more on these muscle groups!

Intensification theory:
If I take a closer look at the optimal training of the secondarily involved muscle groups, I see a new world that offers a plethora of possibilities. These muscle groups are much easier to recover than large muscle groups and that's because their training is conceptually less demanding to no! only one joint and fewer motor units are working, therefore the CNS load won't be as great. I can confirm from my own experience that I can train these groups more often.

So the basic premise of intensifying the secondary involved muscle groups is increased training frequency. If you expose your arms to direct stress once or twice a week and they don't respond, or don't respond enough, then I recommend as a first step correcting the frequency of training, or increasing the load of direct work by one extra day a week.

For those who understand that optimal training does not consist only of blunt intensity and periodization, welcome! If you can't get by with basic cycles, which of course address the premise of the training base, you can supplement your training with intensification - super-sets, tri-sets, drop-sets, or combine biceps and triceps workouts into antagonistic super-sets. It is proven that not only muscle fibre involvement will increase, but better hormonal stimulation will also occur, but all provided the correct stacking is done.

I consider the combination of isolated and concentrated exercises to be the path to success, no question!
The last premise is that most methods today don't believe in engaging muscles from different angles. I have never come across any research in this area, studies usually claim that a combination is not necessary. THIS DOESN'T CONNECT WITH MY PRACTICE...I can't help but sometimes I'd like to see the "athletes" that the studies are applied to.

The war on imbalance started before I even started training! Even before I started working out, I asked myself a nagging question when I looked in the mirror. Why do I have such small biceps? and relatively large triceps? Why do my calves look like spaghetti compared to my thighs?

Every time I start volume training and build or find a program that loads muscle groups in a linear fashion, every time I complete these programs I still come to the same conclusion, "this doesn't solve my symmetry problem" and based on that thought I put on an intesifying, sculpting period after each volume cycle and that is the only, natural way to win in my opinion. In my opinion, genetics can't be fooled somehow, there will always be parts of your body that will dominate and dominate the weaker parts, but that doesn't mean that you can't improve that condition and change the impression in the mirror.

Every training requires harmony:
I don't like routines that restrict the development of other parts, or have some parts slacking off. If I choose to intensify, I build it in such a way that I can still work on all the parts, with the exceptions that grow from playing bangbington.

HF training vs. Biceps & Calf shot
groin attack - biceps & calves

Training: A, B, C, D
Split: 1+1 (one day training, one day off)
One Cycle: A + rest + B + rest + C + rest + D + rest. So one cycle lasts 8 days.
Number of cycles: 6
Something about periodization:
I was inspired by Charles Poliquin's Five Percent Solution system:

• Cycle 1: 3x6
• Cycle 2: 3x5
• Cycle 3: 3x4
• Cycle 4: 3x6 +5%
• Cycle 5: 3x5 +5%
• Cycle 6: 3x4 +5%
• Week off

Workout Composition:

Workout A: - Peak + Intensification
Core
a. Bench-press head up - Five percent method
b. Narrow Bench-press - Five percent method
c. Hunches - Five Percent Method
d. Bottom Pulley Pull-ups - 3x6-8

Bicep and calf intensification
Biceps:
a. Bicep single arm deadlift - Five percent method
b. Biceps dumbbell lift 3x6-8
Superseries
c1. Concentrated on scott bench - 3x6-8
c2. EZ dumbbell biceps raise - 21" - 3x6-8

Calves:
Standing lunges - Five percent method
Superseries
Leg-press lunges - 3x8-12
Sit-ups - 3x8-12

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Workout B: - bottom + intensification

Core
a. Squat - Five Percent Method
b. Leg-press - Five percent method
Supplements
c. Lying lunge - 3x8-12

Intensification for biceps and calves
Biceps:
a. Bicep single arm deadlift - Five percent method
b. Biceps EZ-action lift - 3x6-8

drop series
c1. EZ-ankle lift on scott bench - knotted chop - 3x6-8
c2. EZ-hamstring lift on scott bench - wide chop - 3x6-8

Calves: Standing Lunges - Five Percent Method
Superseries
Leg-press lunges - 3x8-12
Seated lunges - 3x8-12

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Workout C: - Top + Intensification
Core
a. Overhead one-arm push-ups - Five percent method
b. Narrow Bench-press - Five percent method
c. Bench Press - Five Percent Method
d. Overhead Pull-ups - 3x6-8

Bicep and calf intensification
Biceps:
a. Bicep single arm deadlift - Five percent method
b. Biceps dumbbell lift - 3x6-8
Superseries
c1. Concentrated on scott bench - 3x6-8
c2. EZ dumbbell biceps raise - 21"

Calves:
Standing lunges - Five percent method
Superseries
Leg-press lunges - 3x8-12
Seated lunges - 3x8-12

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Training D: - bottom + intensification
Core
a. Leg-press - Five percent method
b. Squat - kneeling stance - 3x6-8
Supplements
c. lunges 3x8-12
d. prone straddle 3x8-12

Bicep and calf intensification
Biceps:
a. Bicep single arm deadlift - Five percent method
b. Biceps EZ-action lift - 3x6-8
drop series
c1. EZ-bar EZ-bend lift on Scott bench - 3x6-8 knotted chop
c2. EZ-hamstring lift on scott bench - wide chop 3x6-8

Calves:
Standing Lunges - Five Percent Method
superseries
Leg-press lunges - 3x8-12
Seated lunges - 3x8-12

Some may argue that I didn't include a direct shoulder workout and some isolated triceps exercise. It should be taken into account that this is only a template on how to approach the problem, therefore it should only be taken schematically, we all have different bodies and we all have different weaknesses! Therefore, this workout is set up specifically for me! And I don't address triceps and shoulders!