[Frank Muntis recently finished his Master's degree in Exercise Physiology from the University of Louisville and is currently in the Coaching Mentorship Program at Athletic Lab.] While there are countless variations of volume and intensity in resistance training programming, a commonly under-appreciated variable of periodization is training frequency. I first became interested in the subject about a year ago when I decided to try a high-frequency squat program to help me break a plateau I was in and saw incredible progress. I not only broke through my plateau, but it seemed as if I was setting PR's almost every other day. The more I explored the subject, the more fascinated I became. The Norwegian Frequency Project Many of you have likely heard of what is often referred to as the Norwegian Frequency Project. The study consisted of 16 elite competitive powerlifters, half men, and half women, between the ages of 18 and 25. They were split into either a high frequency (6day/wk) training program or low frequency (3day/wk) training program with the same exercises, routine and weekly volume held constant between the groups. The high-frequency group had nearly double the strength and hypertrophy gains as the low training frequency group[1]. It is important to note that these were not your everyday gym goer. The participants in this study were highly trained national level Norwegian powerlifters. This study has sparked a lot of interest into high-frequency training programs. It is my goal to speak about what the limited research indicates about the efficacy of these high-frequency programs and who they are best suited for. Effects on Neuromuscular Strength First, let's look at the possible effects of high-frequency programs on gains in neuromuscular strength. The literature is [...]