Tip: Know Thyself. Experiment with Programming

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Tip: Know Thyself. Experiment with Programming

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<h2 class="article-detail">Find your best training strategy. Four methods every lifter needs to try. Check 'em out.</h2>
<div class="article-detail-byline"><span class="byline">by <a href="https://www.t-nation.com/all-articles/authors/bret-contreras">Bret Contreras</a> |</span> <span class="timeStamp3">Yesterday</span></div>
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<p>Different training strategies maximize unique variables. Here are four popular methods:</p>
<ol><li>High Volume Training (HVT) <span>maximizes volume per body part and is generally centered on body-part split training.</span></li>
<li>High Frequency Training (HFT) <span>maximizes frequency per exercise or body part. It's generally centered on full-body training.</span></li>
<li>High Intensity Training (HIT) <span>maximizes effort and usually involves performing one set to failure via full body training.</span></li>
<li>Escalating Density Training (EDT) <span>maximizes density and generally involves upper/lower splits.</span></li>
</ol><p>Give each of these systems a go at some point in time. You'll learn from each system and incorporate aspects of each into your training over the years.</p>
<p>The best progress is made when the various styles are blended together in training. For example, if you've been doing HVT for several years, a three-month stint of HIT will be very beneficial for you. If you've never done HFT, you have some unclaimed gains waiting for you.</p>
<h4>Routines to Experiment With</h4>
<ul class="ntk"><li><span>Body-part split routines contain high volume with natural fluctuations in CNS demand throughout the week. For example, leg day is brutal, but shoulder day is a walk in the park.</span></li>
<li><span>Total body training allows for more practice per lift and higher metabolic demand.</span></li>
<li><span>Push-pull and upper-lower splits are beneficial for strength athletes.</span></li>
</ul><p>You'll never figure out which style works best for you if you don't give each of them an honest try.</p>
<h4><a href="https://www.t-nation.com/training/10-things-every-lifter-should-try">Related:  10 Things Every Lifter Should Try</a></h4>
<h4><a href="https://www.t-nation.com/training/escalating-density-training-revisited">Related:  More Info on Escalating Density Training</a></h4>
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<aside class="authorBio col-xs-12" readability="3.5294117647059"><a href="https://www.t-nation.com/all-articles/authors/bret-contreras"><img alt="Bret-contreras" class="pull-left" src="https://www.t-nation.com/system/publishing/authors/24/medium/Bret-Contreras.jpg?1441228842"/></a>;
<p><nobr>Bret Contreras</nobr></p>
<p class="bio">Bret Contreras is considered by many to be the world’s foremost expert on glute training. He has turbo-charged the fitness industry by introducing effective new exercises and training methods for optimal glute development.</p>
<h4><a href="https://twitter.com/bretcontreras"; target="_blank">Follow Bret Contreras on Twitter</a></h4>
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