Checking in to talk a bit more about where high frequency/high intensity/low volume has taken me. Here is where I'm at...
Zercher Squat: 315x1
Pullups: BWx10 (shoulder injury, real pain in the ass)
Zercher Squat: 465x1 (reverse band tension used)
(Only 7 days in) Dips: BW+55x1 (added 100lbs of band tension)
I have not taken measurements unfortunately. My legs have been getting unruly big. My back and arms have not seen the same amount of growth, but it is only recently I've really been able to push my upper body.
- All the things I like to be up are up
Sex drive, energy, excitement for things in and out of the gym (this one is my favorite)
- Difficult to do, easy to maintain
Minor tweaks like daily volume to accommodate for sleep and diet are manageable
- Doing the same thing every day gets stale
This is to be expected. I'm about ready to change out zercher squats for rack pulls
Running list of things I've learned:
- As Broz stated, 'the way you feel is a lie.' Soreness is not a reason to skip a workout
- Stretching every day is mandatory
This goes hand in hand with prehab work. Make time for it or get injured
My typical day is 22min lifting, 5-10min conditioning, and 10min stretching
- Conditioning isn't mandatory, but you really fucking should
You will build work capacity by lifting every day, but it is going to be work capacity for low volume stuff. Getting your heart rate up a few times a week (running, HIIT, etc) is not going to take away from your lifting. Rather it's going to add to your gas tank in and out of the gym.