The Online Training Bullshit Detector™

If you believe the hype, online training is the wave of the future. It: 

  • Is more cost-effective than in-person training
  •  Offers scheduling flexibility for both trainers and clients 
  •  Is a financial windfall to trainers. It gets them out of rat-race of trading time for money during horrible split shifts.

    What’s not to like?

    Hell, everyone should be an online trainer, right?


    While every trainer should strive to build a long-term, sustainable business, online training is not for everyone.

Wannabe online coaches must first build a solid foundation. It’s like building a foundation in major movements to build muscle and lose fat.

In other words, the strength of your online training business is predicated on your ability to first be a great in-person coach.

Online coaches first need to work in-person with clients from a variety of backgrounds, with unique goals, and training histories. It’s necessary to hone the coaching craft, refine your skills, and learn to transfer your knowledge to a location independent environment. 

This post will cover:

  • The biggest mistakes personal trainers make
  • How to correct them
  • How to properly apply better coaching tactics online

    1. Over-Cueing

In the book Switch, authors Dan and Chip Heath state:

“Big problems are rarely solved with commensurately big solutions. Instead, they are most often solved by a sequence of small solutions, sometimes over decades.”

Don’t change too much too quickly with your clients.

On a deadlift you might focus first on the set-up. Then, on leg-drive. Then, on finishing with the hips. But if you throw it at them all at once, your clients will l be overwhelmed, confused, and unable to focus.

Keep it simple. Make small changes, like one movement cue at a time until your clients are ready for the next chunk. Then, continue to build more complexity into training as your clients are able. 

2. Training For Soreness

Just because a client “feels” something, doesn’t mean you’re creating an adaptive response. Exercise is not about difficulty. Sure, can and should occasionally be difficult, but don’t drive your clients through the ground.

Soreness isn’t indicative of a great workout It just means you’ve stressed your body beyond your recoverability. Ask your clients for feedback to find recoverability during training, then progress accordingly. Look to basic overload principles like shorter rest periods, more volume, and more weight — rather than crippling soreness the next day.  

3. Recognizing That Experience Matters

Age matters. So does experience. Coaches shouldn’t use the workouts with 50-year-olds as they do with 20-year-olds.

Injury and training histories matter.  It’s okay to have a preferred way to train, but keep in mind you’re after your clients’ goals, not your own.

4. Thinking That  Workouts Are About The Tool

Don’t fall in love with the newest gadget or the oldest tool. Just because a piece of equipment has fantastic marketing and everyone is using it does NOT mean it’s the best tool. Conversely, just because a barbell and dumbbells have been around for eons, it doesn’t mean they’re the only exercise equipment you can use.

Use dumbbells. Use barbells. Use your bodyweight. Use kettlebells, cables, and machines. Every piece of equipment has its place. No piece of equipment is the be-all and end-all of training.

Focus on getting stronger with lower body movements, upper body pushes (like bench), and upper body pulls (like rows) with a variety of tools. 

5. Not Questioning Everything

A front squat is a great lift. Except when it isn’t. Such as in the case for  someone who can’t hold the bar in the rack position.

A deadlift is a great lift. Except when it isn’t. Such as in the case of someone who lacks the mobility to pull safely from the floor.

So be wary of absolutes. Adapt an “It depends,” mindset and customize for your clients abilities. 

6. Not Investing in Yourself Enough

Every year brings new lessons in humility. I realize anew how much I don’t know.

About training. About fantasy football. About nutrition. About business.

There is always more to learn. There is always someone wiser and more knowledgeable guide you. Seek mentors and coaches who’ve walked the walk.

7. Not Meeting Clients Where They Are

Your clients don’t care how much you know until they know how much you care.

Speak language they understand. If a client says: “I want to lose belly fat,” don’t talk to him  about maximizing fatty acid mobilization. Talk to them about the actual steps that will help them “lose belly fat.”

Don’t say: “ The side plank works your quadratus lumborum and oblique, that’s why we’re doing them.”

Say: “The side plank works muscles that strengthen your core and protect your spine, so you’re less likely to injure your back shoveling snow this winter.

Explain why, educate your client gradually, and help them take control of their fitness.

8. Not Making Clients Self-Sufficient

Clients come to you because they are sick and tired of not feeling comfortable in their own skin.

As the coach, it’s your job to reinforce basic, sound principles.  Your goal as the coach isn’t to drain your client’s bank account. It’s to make him or her self-sufficient and able to take control of their own training.

Think of it this way: if you handed your client (or were being watched) by whomever you deem the top coach in the world, would they be proud?

Teach your clients everything they need to train safely first, including:
* Proper breathing patterns
* Movement mechanics for to push-ups, rows, planks, squats, and hinge pattern.
* What  muscles are being worked within different movement patterns
* The difference between good pain and bad pain
* The importance of progressive overload: why they need to get stronger, decrease rest or increase volume to make progress.

The Takeaway

The coaches who can help their clients get great results without a previous history of coaching in-person are few and far between. Still, there are a few.

But for the vast majority of coaches, focus on mastering the eight points above. Once you’re changing lives, then it’s time to consider adding online training.

And I can help.

Just as every personal training client is different, every fitness business is different. What works for some doesn’t work for others.

Over the years coaches have been reaching out regarding writing for sites like CNN and T-Nation, how to build an online fitness, make a little more cash, and stop trading dollars for hours.

Now, demand has been so overwhelming that I’ve taken on a handful of online business coaching clients.

I’m helping them build their online businesses from the ground up, overcoming information overload and finally taking action on their business.

Bach Performance Business Coaching is for personal trainers who want to launch or upgrade their online coaching businesses.

Only two places remain for 2016 at which point we still have to close the program until January. When the program re-opens in January 2017, prices will rise by 25%.

Apply Now

Jonathan Goodman, Founder of The Personal Trainer Development Center and The Online Trainer Academy, says:

“Eric Bach has walked the walk building both a successful in-person and online fitness business. Eric and his team are an excellent resource in the industry and can help you cut through the clutter and take action on building your ultimate fitness business.”

You know that you can’t trade hours for dollars at the gym indefinitely. You know that some trainers have become very successful at online training. You need:

  • Expert advice on pricing, so you can charge what you’re worth
  • To learn how to make a sales call, so you can close sales and help more people
  • To learn how to create effective landing pages and ads
  • Copywriting help with websites, eBooks, and eCourses
  • Video coaching

You need to be held accountable by expert coaches with proven track records.

We’ll create a personalized plan, just for you.

We’ll  give you the best advice, the best practices, and the best solutions for you.

And then we’ll work with you to actually get it done.

We’ll explain exactly how we do all this on your free strategy call

Like you, we are coaches who believe in coaching. But we have to be honest. Like anything else in life, you’ll have to put in the work to get results.

But we can only accept only two more clients right now. Our three-month program is surprisingly affordable. Payment options are available.

Apply now and finally take the next step.

Heath, Chip, and Dan Heath. Switch. New York: Broadway Books, 2010. p. 44. Print.


Low Back Pain Stretches: The Good, The Bad and The Ugly


Guest Post By Chris Diamantakos

Low back pain is as common as it is brutal. No wonder so many people turn to low back stretches to relieve the pain. But here’s the sad truth:

The wrong stretches make a bad situation worse.

But the right stretches, done correctly, will help alleviate your pain. You’ll get back on track to looking better naked and pushing weight in the gym.

This article discusses what to avoid and what to try.

Low back pain, pain stretches

My Story And How It Can Help You

Low back pain is the Ben and Jerry’s of pain…minus the all the good parts. It comes in many different flavors and has many different causes. It can range from acute sharp pain in a specific area to a constant dull/nagging pain.

I know this all too well because I suffered a low back injury back in college. It left me in pain, weak as f@$% and unable to do many everyday tasks for about two months. Sometimes stretching would make it feel better, but the pain didn’t subside for good.

I did some serious research and found that what I needed didn’t involve stretching the low back at all. Six weeks after incorporating corrective exercise and the types of stretching described later in this article, I was pain free, playing hockey and lifting heavy, and making #gainz again. Now, I want the same for you.

Back pain is crippling. And if you’re in pain, it’s time to make a change. 

Research suggests that stretching the low back can relieve pain for roughly 20 minutes.(1,2,3)  So the relief is very short term. Not good if you’re overwhelmed with work.  Performing the three stretches below stimulates the stretch receptors in your back to give you a false sense of pain relief. They should be avoided because they cause instability in your core. But you want the opposite: stability.  That’s the key to a healthy and pain-free back.

Three Stretches To Avoid

Low back pain, pain stretches

  1. Toe Touches: Sure, they feel but, but you’re doing more harm than good. This stretch forces you to round your back and compress the posterior (back side) of your intervertebral discs, potentially aggravating a disk injury and making your pain worse. Low back pain, pain stretches
  1. Pulling The Knee To The Chest: Pretty much the same deal as toe touches, but a slightly different targeted area of the back. Plus, it looks like you’re trying to fart. Again: not a proper solution to the problem.

Low back pain, pain stretches

  1. The Bench Slouch: Okay, this isn’t really a stretch, just another bad movement pattern to avoid.  Posture matters. A lot. And both athletes and desk jockeys spend a lot of time sitting, leaning forward and wrecking their posture.  Stay as upright as you can. If you slouch over, your low back will round and stretch. That stretch increases the pressure on the discs in your spine, exacerbating pain and injury while decreasing core stability.  Obviously, this is a great way to take a step backwards in your battle of back-pain and decrease your strength in the gym. Sit tall, stay engaged, and avoid the bench slouch.

 Three Stretches That Can Help Low Back Pain

First, an important caveat. Dr. Google is not a real doctor. And self-diagnosis is terrible idea. Only a visit to a doctor can determine what type of injury you have. Once diagnosed, you can work on a corrective exercise plan.

But you may find  these stretches and exercises will help relieve and rehab your back.

  1. Glute Stretch and Hip Thrust

The glutes are a huge muscle group that plays an important role in preventing low back pain. They support the spine and distribute load so that the low back doesn’t take the brunt of your deadlifts. They also “externally rotate” or “outwardly rotate” your leg. When these muscles become chronically tight, or weak and inactive, the load of a weight shifts onto the lower back, leading to pain or injury and weakness in the gym.

Therefore, in the interest of getting strong and looking better naked, we need to attack your glutes. 

Stretching the glutes is the first step. You’ll probably notice some blessed pain relieve that makes you think “really, that’s all I had to do? I instantly feel better.”

But  the next and most important part is actually strengthening and activating those muscles. You want the muscles to support your back day in and day out.

One of my favourite glute exercises is the hip thrust. When the purpose is low back rehab, you want to pick a lighter weight and really make sure you can feel the glutes contracting throughout the movement. Perform it with a controlled tempo and squeeze your butt cheeks together like you’re holding cash. This improves mind-muscle connection for your glutes, improving strength, stability, and even muscle growth. 

Tip: use real cash.
Second tip: Use that cash to pay for something you don’t enjoy ;).
Final note:  trying to be explosive with these may be beneficial in an athletic performance setting, but not for focusing on muscle contractions. Slow and controlled in the name of the game with back pain. 

2. Hip Flexor

Tight hip flexors can pull your pelvis into an aggressive anterior tilt. If hip flexors are really tight, you can look like you’ve got permanent stripper butt. Tight hip flexors can put pressure on the discs in the low back due to the hyperextended position, which pinches the disks themselves.

Stretching the hip flexors relieves the stress put on the low back, allowing the spine to be in a neutral position. You’ll notice that you’ll be much more upright and pain-free.

This is my favorite hip flexor stretch. Make sure that the movement and stretch is in the front from the top of your hip. It’s typical to see people overstretch and actually extend their lower back during this movement. Don’t worry about staying too upright. just make sure you feel the stretch from the front.

Just like the glutes, you’ve got to a put in a bit more work other than stretching. Tight hip flexors usually mean weak glutes and weak anterior core (abs.)

Focus on strengthening those and kiss your pain goodbye.

3. Lats

Tight lats and poor thoracic mobility (mid-upper back) can also mess with your low back. When you have weak thoracic mobility, your body will compensate by hyperextending the lower back during overhead exercises like pull-ups and overhead presses. Besides making lower back pain worse, poor t-spine mobility can open the door to shoulder injuries during overhead movements. Let’s avoid that, shall we?

Two Mobility Drills for Low Back Pain

These drills improve mobility by having  the movement comes from your mid back. This ensures  your low back is used for it’s intended purpose:  stability.

  1. Foam Roll the Lats

The Lats are another huge muscle that runs from your upper arm (under your armpit) all the way down the back to the top of the hips. As you can see, I’m focusing on the mid-upper part of the muscle, from under the armpit to middle of the rib cage.

2. Rib Grabs

This exercise will help mobilize the spine so that the movement comes from the proper joints and not the lower back. When performing these, make sure you keep your hips square, core tight, and don’t allow any movement to come from the low back. Just focus on squeezing your shoulder blades into your spine, and following your hand with your head.

The Takeaway

Yeah, stretching feels good. But there is a difference between how something feels, and the physiological response in your body. It’s time to ditch the old classic back stretches and instead, focus on improving your hips, glutes, lats, and t-spine.

Add these exercises to your warm-up. You’ll be pain-free and on your way to improved gains and injury-free training.


  • McGill, S (2007) Low Back Disorders
  • McGill, S (2014) Ultimate Back and Fitness Performance
  • Kell, R. T., & Asmundson, G. J. (2009). A comparison of two forms of periodized exercise rehabilitation programs in the management of chronic nonspecific low-back pain. The Journal of Strength & Conditioning Research,23(2), 513-523.

About The Author
Low back pain, pain stretches

Chris Diamantakos is a personal trainer, nutrition coach and owner of Clear Cut Fitness in Toronto, Canada. He works on low back pain  issues with anyone from postpartum women to NHL athletes. His personal website is


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How To Look Like An Olympic Athlete

34577979 - muscular man skipping rope. portrait of muscular young man exercising with jumping rope on black background

With the Olympics underway, millions around the world stare in awe at the amazing athletic feats in everything from boxing to sprinting to  kayaking — and yes, even rhythmic gymnastics.

Jokes aside, every athlete at the Olympics is among the best in the world at their respective. sport. None ended up at the Olympics by accident.

But one group of athletes stands out from all the rest: the power athletes. And the events themselves aren’t even the most captivating part. It’s their blend of incredible athleticism, power, and lean, muscular body. It all add up to you looking at your training and asking:

“How can I look like an Olympic Athlete?”

A body that’s is show and go.

A body made of substance, with a little sizzle.

In this post, I’ll show you four exercises that bring you closer to the total package. And while they’ll make you stronger, leaner, and more athletic, I can’t guarantee you’ll be swift like Bolt or yoked like Klokov, or shredded like a gymnast.

But I can promise that if you take action and focus on developing these skills with the program I have below, you’ll build your ultimate athletic body.

The Components of Looking Like an Olympic Athlete


How Can You Build Olympic Strength?

There are multiple types of strength, but for simplicity, let’s address relative strength and absolute strength. Relative strength is the amount of strength relative to body size. All else being equal, smaller individuals have higher relative strength. Think of your middle-school fitness tests when the 90-pound wrestlers would destroy the pull-up test while big kids struggled. This reflects your ability to control or move your body through space (relative strength), as in most movement-based sports like sprinting.

Absolute strength refers to the maximum amount of force exerted regardless of muscle or body size. Greater amounts of absolute strength favor those with higher body weight and, in general, larger individuals like Olympic throwers or heavy weight wrestlers.

Throwing it back again to your middle-school days, faster-maturing kids with greater absolute strength absolutely destroyed their counterparts in tackling or blocking drills.

Relative Strength & Absolute Strength

Strength training improves your performance primarily due to increased nervous system activation. Increased nervous system activation via strength training does two huge things for your training:

  1. Increases muscle fiber recruitment
  2. Increases speed at which the body sends electrical signals to the muscles

Take a look at the following chart:

Bodyweight Deadlift Max Absolute Strength Relative Strength
185 pounds 405 pounds 405 pounds 2.2x bodyweight
205 pounds 405 pounds 405 pounds 1.97x bodyweight

Notice that while the larger lifter has the same absolute strength as the lighter lifter, his relative strength is less than the lighter lifter. If you’re a dedicated gym rat, your objective is to get stronger, leaner, and more athletic. Both absolute strength and relative strength are needed to maximize your high-performance beastliness.

Developing greater absolute strength builds greater relative strength. You develop greater absolute strength by improving technique on big lifts, improving neuromuscular function, and in many cases, increasing bodyweight. When body weight is kept the same, an improvement in absolute strength improves relative strength, thus improving your ability to generate force on exercises like jumps, bodyweight exercises, and moving your body through space like an Olympic bad-ass. 

To improve both maximum and relative strength, you need to emphasize multi-joint exercises to stimulate larger increases of anabolic hormones (Hansen et al., 2001). For well-rounded strength development, combine heavy strength work like presses, rows, cleans, and squats with relative strength exercises like chin-ups, jumps, and sprints with maximum explosive intent.

So what’s the best?

When in doubt, the basics are best. If I had to pick one lift, I’d pick the squat. More specifically, the front squat.

The Front Squat


Read More: How to Front Squat

Olympic Abs

Most high-level sprinters have athletic bodies that make the gods envious.

So, what’s the key?

Genetics aside, sprinting!
Similiar to high intensity weight lifting, sprints can trigger the release of anabolic hormones that help you build muscle and burn body fat.
Your glutes, hamstrings, quads, calves and hips generate insane amounts of force during a sprint. Your spine works on stabilizing you and transferring power through your body. Altogether, this builds stronger legs and activates a youthful-like athleticism while triggering a massive hormonal shift in your body.

Sprinting has an impact on three hormones that help you look better naked:


Testosterone is the major masculinizing hormone in your body. Greater testosterone levels will improve your energy, help you build lean muscle and cut body fat. I’d wager you’d be happy with all three of those things.

Growth Hormone (GH)

GH is released in response to large muscle contractions and is further stimulated by training without long periods of rest. Triggered by metabolic stress (the stressful environment in which you’re gasping for air and your muscles are on fire), GH is often described as the fountain of youth. It slows the aging process, aids in the metabolism of fatty acids and boosts protein synthesis.


Huge muscular contractions promote greater insulin sensitivity. This results in improved nutrient partitioning. In other words, your body gets better at breaking down nutrients for energy and muscular recovery instead of storing them as fat. With better insulin sensitivity, you’ll improve your cardiovascular health, build lean muscle and reduce body fat.

Adding Sprints:Hill or incline sprints are best because they greatly reduce the risk of injury. It’s mechanically impossible to over stride while running up a slight inclination, which decreases the risk of the dreaded hamstring pull.

Running up a hill also shrinks the distance your foot covers on the ground, decreasing joint stress on your hips, knees, and ankles. Fewer injuries, better conditioning, and burning fat?

Yes, please.

Sprint twice a week as an individual workout or after a lift.

Here’s a sample six-week progression. Make sure you warm up before starting and repeat each interval 8 to 12 times.

Week One: Sprint 10 seconds, rest 50

Week Two: Sprint 11 seconds, rest 49

Week Three: Sprint 12 seconds, rest 48

Week Four: Sprint 13 seconds, rest 47

Week Five: Sprint 14 seconds, rest 46

Week Six: Sprint 15 seconds, rest 45

Sprinting is a mainstay in all of my Power Primer Programs for a good reason: They work well for developing an athletic, shredded body.

Olympic Power and Explosiveness

Explosive exercises improve your workouts by teaching your nervous system to fire faster, helping you jump higher, run faster, and throw further.

Even more, explosive exercises recruit high-threshold motor units (HTMU’s)—units within each muscle to fire simultaneously for improved strength. And as the icing on the cake, the more HTMU’s  you can recruit, the more muscle you’ll stimulate to grow during workouts.

Altogether this means explosive Power Primer exercises help you move faster, lift heavier, and build more muscle—three key traits to looking like an Olympian.

Read More: Four Training Splits to Build an Athletic Body


The Olympic lifts would fit well here (and rightly so), but a lot of gyms frown on “aggressive lifts” and dropping big weights.

Shame on them.

And while you could flip them the bird and find a better gym, that’s not always practical.

Therefore, if you allowed to the Olympic lifts like power cleans, please continue doing so.


Otherwise, here’s my favorite alternative: The Squat jump.

You’re probably wondering what happens when you combine squatting and jumping, right?

Magic, of course.

The truth isn’t really that far out: Using the same movement pattern (squatting and jumping) with both heavy and light resistance improves intermuscular and intramuscular coordination: two factors in your central nervous system’s ability to perform movements faster and with more power.

When your goal is looking athletic and building explosive power, then explosive training like this is exactly what you need to bridge the gap between strength and speed to build an athletic body.

There are three phases to completing a jump squat: loading, exploding, and landing.

Loading: Set up with feet about shoulder-width apart in an athletic stance with arms up at chest height; simultaneously swing the arms down, while bending the hips and knees to load your legs.

Exploding: Rapidly swing the arms up while driving your feet into the ground, extending the hips and knees, and then taking off. Fully extend the arms overhead to fully extend the body with the ankle, knee, hip, trunk, shoulder, and ear all being aligned.

Landing: Bend your knees into a squat position and absorb force evenly through the foot, not just through the toes. Keep your chest and head up, looking directly ahead. Your shins should be vertical and knees straight to avoid joint stress.

How many: Three sets of five reps with 60-90 seconds between sets. Perform on a lower-body training day, before or in place of a squat.

How you can Look like an Olympic Athlete

Most people plateau in the gym and stay mediocre because they continue doing what they’ve always done in the past. They lift only heavy and focus only on the weight or muscle. They neglect rep quality and explosiveness. 

This mistaken approach is not performance training.

A solid strength foundation remains essential. 

But to build your best looking AND best performing body focus on:

*Getting more explosive

*Generating strength fast, with exercises like cleans and jumps

* Conditioning to build wicked endurance and shred fat


How To Look Like An Olympic Athlete


There’s no better tool to bridge the gap between the body you want and the athleticism you deserve than my latest program The Power Primer, 2.0.

I’ve created eight months worth of programming to get you Strong, Shredded, and Athletic. This isn’t a program for athletes.

It’s for those of us that refuse to accept pathetic athleticism at the cost of building your best-looking body.

Here’s what Power Primer users are saying:

“The Power Primer program uniquely blends the best methods to improve the way your body performs, looks, and feels. For both athlete’s and nonathletes, the workouts are comprehensive, effective, and really fun. Anyone looking to develop an athletic body that looks as good as it performs will really enjoy this program.”
– Brian Y.

“If you’re looking for a program, this is it. Athlete strong, burning fat, hypertrophy with an in depth video guide of all the exercises. Coming from a minor league baseball player I follow the program as is and has been nothing short of awesome.
– Brad J.

It’s time to bridge the gap between athleticism and aesthetics.

It’s time to unleash the Power Primer and build your leanest, strongest, and most athletic body to date.

There are three workouts: fat loss, performance, and muscle gain. When combined,  they help you build your best body.

Coupled with a comprehensive video guide and optional full nutrition guide, you’re getting over eight months of workouts for less than your favorite bourbon protein powder.

Get the Power Primer Today.

Athlete Strong in 12 Weeks


Build Muscle Fast with High Frequency Training

41422139 - closeup portrait of a muscular man workout with barbell at gym. brutal bodybuilder athletic man with six pack perfect abs shoulders biceps triceps and chest. deadlift barbells workout.

Key Points:

– High Frequency Training produces a greater increase in anabolic hormones and increases protein synthesis to help you build muscle.

– High Frequency Training increases the speed of motor learning, helping you learn new skills, lifts, and exercises faster.

– High Frequency Training can rapidly improve strength and accelerate muscle building in beginners and advanced trainees.  

Get your 12-Week HFT Mass Program Here!


Pirates are mean.

We agree on that, right?

Now, imagine this—you’re jacked out of your mind and sailing off a beautiful coastline with tons of sexy woman, kind of like Bruce Wayne when he takes the entire Russian Ballet on his Yacht in The Dark Knight.


Soon, you’re boat is tracked down, sought out, and attacked by the unkempt pirates. Upon boarding, you’re immediately targeted as the alpha male and the ultimate threat to disrupting their piracy– shit.

You’re not a master ass-kicker like Bruce Wayne and are promptly at sword-point with an ultimatum– teach the scurvy-laden pirates how to get as jacked as possible in twelve weeks to attract beautiful women or they’ll kill you.

Now What?

It’s a grim situation, but you have a short time to turn these pirates into jacked pieces of man-candy for the Russian Ballet.

Their training history isn’t too different from lots of other dudes—they’ve been training on bodybuilding style splits for years. They even dedicate an entire day to their arms.

Deep in your cell, you contemplate, “what is the best way to gain muscle fast?”

Do I train each muscle once per week, or would it be better to train each muscle every 1-3 days for a high-frequency training stimulus?”

Upon further analysis, it’s become clear that there are major limitations with typical, bodybuilder training splits given your short time frame. High-frequency training is the answer.

Problems with Body-Part Splits and Low-Frequency Training

Sure, high-level bodybuilders get away with tons of isolation and body part splits, but they have a huge base of training experience, strength, and volume that has accumulated for decades.

Furthermore, nearly every decision they make is based on improving their physique, a luxury most pirates people don’t have. You must work within the confines of your lifestyle and time commitments to maximize the results of your training

  • Low-frequency training limits motor learning, as you’ll gain skill by practicing more often. Constant practice is a must to acquire any new skill—training your body is no different.
  •  Most guys that eat for mass don’t stimulate big muscles enough, nor train hard enough to support their insane caloric intake. As a result, get soft and pudgy, not big and jacked. High frequency training accounts for dietary slip-ups by providing frequent spikes in protein synthesis due to more frequent muscular contractions.

High-frequency training routines are the premier choice to build size, skill, and strength.

High Frequency Training Builds More Muscle


The more often you stimulate a physiological response through muscular contractions, the more you create an anabolic response and boost protein synthesis, allowing you build more muscle.

Here are the Key Reasons high frequency training Is Better for Helping You Build More Muscle:

  • High frequency training stimulates frequent increases in protein synthesis, testosterone, and human growth hormone

Each time you train and eclipse your bodies’ minimum essential strain (MES), you trigger an anabolic response in the body.

This means protein synthesis increases, helping you repair damaged muscle tissue. In addition, strength training creates an acute increase in testosterone and growth hormone (Craig, 1989 et al). Obviously, the more often you can stimulate an increase in anabolic hormone levels without overstressing the body, the better off you are for building muscle. 

high frequency training

In a 2010 study titled Anabolic processes in human skeletal muscle: Restoring the identities of growth hormone and testosterone, it was found that repeated phases of net protein balance, which are a response to repeated bouts of resistance exercise and protein ingestion, underpins muscle hypertrophy.

This shows that frequent exposure to training increases protein synthesis at the cellular level, leading to greater amounts of muscle growth. 

Okay, enough research. What does this actually mean?

Well, training frequently stimulates increases in anabolic hormones like human growth hormone and testosterone while increasing protein synthesis.

By frequently increasing protein synthesis and anabolic hormone levels you’ll create an environment ripe to get you jacked, saving you ass from those dirty pirates.

Get your 12-Week HFT Mass Program Here!

High Frequency Improves Strength Gains


Placing an emphasis on strength training  will directly build muscle if done by beginners while advanced trainees will progressively build muscle as a byproduct of greater work capacity.

With that in mind, getting strong must be an emphasis if you’re looking to build muscle as it helps you lift more weight for more reps, increasing training volume for greater stress to your muscles.

Build Muscle Fast with High Frequency Training, high frequency training



Furthermore, a 1997 study titled Isometric Torso Rotation Strength: effect of training frequency on its development 33 men and 25 women were tested for rotational strength before and after 12 weeks of training.

Groups split into training groups that exercises one, two, or three times per week. Although there were not major differences between groups training 2-3x per week, strength was significantly increased compared to the one time per week training group (DeMichele, 1997).

Once again, a higher training frequency improved strength gains.

Then, in 2000 a study titled “Comparison of 1 Day and 3 Days Per Week of Equal-Volume Resistance Training in Experienced Subjects” took 25 experienced participants and randomly separated them into training groups.

Group one performed one day per week of strength training with three sets to failure, with rep ranges moving from three to ten reps per set.

Group two performed workouts three days per week with one set to failure per day, while working in the same rep ranges.

Volume was the exact same, yet group two (high frequency training group) had greater increases in both lean body mass and improved one-rep max strength.

With total volume held constant, spreading the training to three doses per week produced superior results in both strength and muscular hypertrophy.

 High Frequency Increases Motor Learning

Once again, remember your predicament: Angry pirates will kill you if you don’t help them build muscle in the fastest way possible.

If you have a novice pirate with poor technique on the squat, are you only going to do it once per week?

No, of course not.

For learning a new movement, lift, or athletic skill the more frequently you practice it, the quicker it’s learned. As it pertains to lifting, learning new movements increases competency in the gym, allowing you to make faster gains in strength while building your work capacity for hypertrophy.

For novice lifters who are stronger than their technique allows, high frequency training gives them frequent practice to hone their skills and improve faster.

Important Considerations for High Frequency Training

Of course, there are many things we must consider with training frequency and setting up a program.

Haphazardly exercising daily or multiple times per day is a first class ticket to overtraining, wrecking your body, staying puny, and getting your head cut off by pirates.

That in mind, the following considerations are essential to productive high-frequency training.

Defining High Frequency Training

High frequency training is a relative term, so for all intensive purposes, high-frequency training is more often than you currently train. In most cases, this comes out to 2-3 times per week for each muscle group with a variety of stimuli and rep ranges.

Keep intra-workout volume low to promote recovery

If you’re training major muscle groups frequently then destroying them early in the week hinders your ability to train later in the week.

Keep a moderate intra-workout volume to promote recovery and maximize growth. You’ll end up with a higher weekly volume without crippling soreness for better recovery and better muscle growth.

Use Mini-Circuits to Stimulate Muscle Building

I routinely recommend mini-bodyweight circuits to busy clients and those looking to improve body composition for the same reason—you always have 5-10 minutes to get better.

do more pull-ups, high frequency training for mass, high frequency training

No excuses, you will find time if your goal is important.

In the case of high frequency training, mini-workouts to stimulate muscles will induce bouts of protein synthesis and increases in anabolic hormones to get you jacked.

Use this brief circuit, all you need is a doorframe chin-up bar or a mini-band. Hit this workout 2-3x/ week on non-training days or 8-12 hours apart from a typical training session.

1a. Chin Up 3-4×5 or band pull-aparts 4×15

1b. Push-Up 3-4x-15-20

1c. Bodyweight Squats 3-4×15

Vary Neural Demands to Preserve the Nervous System

You can’t train hard, heavy, and explosive every single day. That means if you go all out with heavy, neurally demanding training it should be followed by lighter weight and less explosive work.

On example here is the extensive, intensive type training split to balance the nervous system and prevent overtraining.

In other words, one day is spent working with more explosive exercises and higher overall training loads and another day with submaximal weights and higher training volumes.

 Build Muscle Fast with High Frequency Training

A typical week of training would be outlined by optimizing recovery while still pushing volume and frequency to stimulate huge gains in lean muscle mass.

High frequency training is the answer

Without a doubt, you’ll see faster and better results with high frequency training. With recovery and nutrition the same as a body-part split, high-frequency training yields better results in less time, especially in drug-free natural lifters. 

Strength and performance are highly neural in nature; being able to practice these movements frequently improves neuromuscular coordination faster.

Since you’re training more frequently, you’ll increase work capacity throughout your entire body, allowing you to train harder and longer in the future.

Plus, you’ll stimulate anabolic hormones and protein synthesis more often to build more muscle than training with less frequent, body part splits.

It’s time to drop the body-part split act and get serious about building muscle. High frequency training is the answer.

Get your 12-Week HFT Mass Program Here!

DeMichele, P. L., Pollock, M. L., Graves, J. E., Foster, D. N., Carpenter, D., Garzarella, L., Brechue, W., & Fulton, M. (1997). Isometric torso rotation strength: effect of training frequency on its development. Archives of Physical Medicine and Rehabilitation, 78(1), 64-69. Retrieved from

MacDougall JD, Gibala MJ, Tarnopolsky MA, MacDonald JR, Interisano SA, Yarasheski KE. The time course for elevated muscle protein synthesis following heavy resistance exercise. Can J Appl Physiol. 1995 Dec;20(4):480-6

McLester, J., Bishop, E., & Guilliams, M. (2000). Comparison of 1 day and 3 days per week of equal-volume resistance training in experienced subjects. The Journal of Strength and Conditioning Research, 14(3). Retrieved from

Phillips SM, Tipton KD, Aarsland A, Wolf SE, Wolfe RR.  Mixed muscle protein synthesis and breakdown after resistance exercise in humans. Am J Physiol. 1997 Jul;273(1 Pt 1):E99-107

Phillips, S., & West, D. (2010). Anabolic processes in human skeletal muscle: restoring the identities of growth hormone and testosterone. Physican and Sportsmedicine, 38(3), 97-104. doi: 10.3810/psm.2010.10.1814


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