Single-leg squat/One-arm push-up Combo

On June 24, the much-anticipated follow-up to my original High Frequency Training (HFT) program will be released. So over the course of the next month, I wanted to give you all a general overview of some of the programming strategies that make HFT2 much more powerful than the original.

One exercise combination that has become particularly popular with my clients since the original HFT is the single-leg squat paired with the one-arm push-up. There are two reasons why.

1. You can do it anywhere: Since neither exercise requires additional load so you can do it anywhere: home, hotel or at the park with your kids. I didn’t include a one-arm push-up in the first HFT, and the way I recommend most people perform a single-leg squat is different in HFT2.

2. It’s an effective muscle builder: Not all body weight exercises are challenging enough to stimulate visible growth, but the one-arm push-up and certain versions of the single-leg squat definitely are. The one-arm push-up not only adds mass to your triceps, deltoids and chest, but it is also an excellent anti-rotation core strengthening exercise. The single-leg squat will build up your glutes and lateral aspect of your quads to develop that awesome outer thigh sweep. Continue reading

Q&A: Fasting, Protein and HFT

Here are two questions I recently received that I thought would be a good fit for today’s blog:

Q: Chad, you have written that it’s possible to gain muscle on a 16-hour fast/8-hour eating phase. But to gain muscle you need enough calories, protein and carbs. Can the body make use of that much protein eaten in such a short amount of time? I heard that the body can only use 20-30 grams of protein and the rest will be stored as fat. – Andreas

CW: First off, the research that showed 20 grams of protein was sufficient to achieve peak levels of protein synthesis has caused an overreaction. While it might be true that 20 grams is no better than 40 grams for triggering protein synthesis, there are certainly other reasons to eat protein such as: increased thermogenesis, higher IGF-1, and a positive nitrogen balance, just to name a few. There’s no reputable research to support the idea that eating more than 20 grams of protein will cause fat gain. Continue reading