Biotest

Supplementation with High Frequency Training?

There are a number of totally legitimate programs that use high frequency and low intensity. How do you recommend supplementing Indigo-3G/Micro-PA/Plazma when attempting one?

As an extreme example, here is the NASA pushup program:

The NASA push-up program is one of the many ways to add power to your push-ups and smoke the physical tests at school. The program is simple yet demanding so make sure you don’t do other pressing movements for the upper body because you won’t have enough time to recover.

Step 1: Test you max number of push-ups and divide it by two. This number will be your initial working set. For example if you can do 4 push-ups your working set will be 2 push-ups. If your max is something crazy like 50 reps rest 1-2 days after testing it in order to be fresh for the beginning of the program.

Step2: Perform your working set every hour - up to 10 hours a day. So if your working set is two reps you just do two reps every hour. In case the conditions around you were not so perfect and you weren’t able to perform your push-ups set don’t overthink it and just make sure you don’t skip the next hour. Add one 1 rep to each set every day. After some time you will stall. Then move to Step3.

Step3: At this point the program becomes more demanding. First reduce the reps of each set by 4-8 reps depending on your abilities. For example if you got your working set from 2 to 8 reduce it by 4 reps or so. However if your working set is 30 4 reps are not enouth - cut it by 8 reps or so. At the same time decrease the time between sets from 1 hour to 55 minutes. Each day cut 5 minutes between the sets. At some point you won’t be able to finish your working set. Move to Step4.

Step4: Take 1-2 days off and test your max.

One scoop Plazma every hour on the hour with each set is obviously not the right answer. One Indigo-3G cap every 2 hours is also obviously not the right answer.

Higher frequency programs don’t burn enough energy in any given session to warrant a full serving of Plazma + Mag-10 afterwards (am I wrong here?), but ‘cycle off Indigo-3G and stop using Plazma/Mag-10’ completely seems like a lousy idea.

Repost from here per mods: https://forums.t-nation.com/t/supplementation-with-high-frequency-training/267802

I mean, it kinda depends. The type of plan you’re talking about isn’t just “high frequency”, it’s multiple workouts each day. Fortunately, those are typically either short-term plans (maybe a month at a time) or they’re meant to be done on top of your current weight training routine (since they’re low volume and relatively low intensity, so recovery isn’t a concern).

If you’re just doing a short-term grease the groove-type program (that kind of daily low-volume bodyweight stuff) as your standalone training, then you don’t have one “main” workout and, like you figured, workout nutrition is kinda out the window. I’d still have 1-2 servings of Mag-10 throughout the day (I like one at night before bed) that way you’re still optimizing recovery overall, even if you’re not packing it in right around “the” workout of the day.

In that case, also, I’d have Indigo-3G before dinner as if it were a non-training day. It still works perfectly great like that and delivers its benefits.

But… if you’re doing that kind of multiple little session plan on top of a more traditional lifting routine, then focus the workout nutrition (Plazma and Indigo-3G) around the lifting session to get more bang for the buck.

One other approach kinda-sorta along these lines would be to mix several servings of Plazma or Mag-10 (or even Surge Workout Fuel) into a very big container and basically nurse the drink throughout the day. It’s something powerlifters often do during meets, since they’re basically lifting for several hours start-to-finish.

You’re not necessarily getting a full “dose” with each sip or for each mini-workout, but you’re still giving your body those nutrients so they can be put to work throughout the day.

Really sorry for the delay in reply. Have you started the plan? How’s it going so far?

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Disclaimer: Individual results may vary.