Home Blog Review: High Frequency Training by Chad Waterbury

Review: High Frequency Training by Chad Waterbury

Written on October 16, 2012 at 8:43 pm, by Eric Cressey

I was fortunate to receive an advanced copy of Chad Waterbury’s newest project, High Frequency Training, earlier this week, so I thought I’d do a quick write-up on the product.

One of the things I’ve always admired about Chad is his extensive educational background; all of his programs are based on theories that are heavily rooted in both his research and anecdotal observations.  It takes a lot of time to learn scientific principles, apply them in the real world and evaluate results, then “re-program” in consideration of what did and didn’t work.  Chad is one of the few people in the industry with the unique background and experience to have accomplished this, and High Frequency Training is an outstanding example of his efforts.  There are a lot of books out there that were published by schmucks with absolutely no frame of reference; this isn’t one of them.

I also think Chad does a tremendous job of relating complex topics in the conversational and easy-to-understand format.  Truthfully, I often glaze over the “rationale” portions of the books I encounter – either because I already understand them, or because it’s so poorly written that I’d rather just get to the meat and potatoes (the program).  Conversely, Chad’s discussion of how he came to understand the how various loading protocols impact the overall volume equation was outstanding.  In short, if you want big muscles, you have to be exposed to a high training volume – but that may come from a variety of set/rep/load combinations.


One can’t just haphazardly add volume, though, as overuse injuries can easily kick in if you just keep adding and adding.  Additionally, you can’t simply add volume in all aspects of your program; you have to pick and choose the appropriate times and places so that you’re making progress instead of just treading water. Chad’s program takes the guesswork out of adding volume.  And, as an added benefit, you’ll likely get a bit leaner from the increased exercise volume and frequency.

Perhaps the greatest compliment I can pay to this program, though, is that it’s making me revisit how I am planning my own training.  Admittedly, I’ve trended toward much lower volume strength training programs as I’ve gotten older and the rest of the stress in my life has increased.  After reading through this e-book, I’m searching for ways to add some additional volume via increased frequency as a means of complementing my current approach, which is typified almost exclusively by work in the 1-10 rep range.  With Chad talking about incorporating some much higher rep sets, I’ll be dabbling a bit more in this regard.

This program won’t be a good fit for you if your primary goal is strength development, but if you’re looking for a way to gain muscle, try some new exercises, and deviate from a “normal” training approach, it’d be a great fit. And, you can’t beat the price, as it’s on sale for $50 off as an introductory offer this week only.  For more information, check out High Frequency Training.


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12 Responses to “Review: High Frequency Training by Chad Waterbury”

  1. Sam Says:

    What is your opinion on High Intensity strength training? Many people and some bodybuilders of the 1960s and 1970s have trained this way and added and appreciable amount of muscle. This does not require high volume at all (2, maybe 3 workouts per week at 30 minutes per workout tops).

  2. Eric Cressey Says:


    Everything works, but nothing works forever. Variety is where it’s at.

  3. James Cipriani Says:

    I second that assessment. Nothing will work forever. I’m a big advocate of accumulation and intenisifation phases. With that, utilizing alternate phases of higher volume with those of higher intensity.

  4. Chris Says:

    Eric – In my own training I can’t help it, I have always been and always will be motivated by putting on muscle, so it’s very easy for me to do waay to much volume if I don’t check myself. This got me into trouble as I spent a good 12 years of training with high volumes that left me with a ton of muscular imbalances that I still struggle with. The good news is I am more balanced (and educated) now, but I have lost some size. Ideally I want both. Is it possible to add significant amounts of volume to build muscle without an equal amount of stabilization and mobility work to avoid imbalances and postural dysfunction?

  5. don slater Says:

    if it looks like,smells like and feels like its for steroids it probably is, Inthe 70s the only winners in powerlifting and bodybuilding were steroid junkies.

  6. Eric Cressey Says:


    What made you think that? You haven’t even seen the program!

  7. Eric Cressey Says:


    I absolutely think it’s possible as long as you’re picking the right complementary exercises and soft tissue work.

  8. Kendale Allen Says:

    I was a big advocate of crossfit until I was injured a good bit of the time and found your website. Can super high intensity workouts even under 10 and 20 minutes damage the heart? I have been experiencing heart palpitations after a workout over 2 months ago, where I pushed myself maybe a little too hard? Any advice?

  9. Mike Says:

    Is this a good offseason baseball program? If not what would you recommend for those who cannot train at your facility.

  10. Eric Cressey Says:

    I don’t think it would be a good off-season program for baseball.

    That said, while I don’t have a true baseball training program out (yet), from a strength and conditioning standpoint, Show and Go (www.showandgotraining.com) would be a good fit for you as long as you put some of the following modifications in place:


    This would give you a bit of background on one of many pitchers who have done well with the program:




  11. andrius Says:

    Yes, and yes, really truly info but for thats who can understand when inside body is most more nervous signals when more can understand hav interesting and unicue ,,work” muscules…

  12. Keith Says:

    A lot of people seem to forget that the Percent of the 1rm you use to train with really is all that matters when trying these programs.I mean here is an example…3×3 @ 90% then a few back off sets is a do-able routine once a week if it’s really your 3 rep max.Now you could follow that with a speed day later and that is 2 days of training the same area of a sport like powerlifting(Squat). But you could just do 3×3 @ 85 + some back off sets 3 days a week.You can also try 3×3 @ 80% + back off sets 5 days a week.You’ll still be @ 80% Max which is strength training but the constant load + high tension and compensatory acceleration will make you feel like crap at first.But if you slowly add the volume into it or just start @ 70% and each week build up till your @ 80% you have your self some HFT.The percent is all that matters.If you feel to burnt at 80% try 70% then build up from there slowly no need for steroids.

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