High Frequency Training During Your Holidays

Download my bodyweight training program for skinny-fat guys (63-page PDF)

IMG_4718Many of us are enjoying summer holidays, which can make training and dieting difficult. Right now, I’m visiting my family in Poland, so I’m writing this article from my grandfather’s balcony, and soon I’ll visit my girlfriend in America for a month. I know that during my holidays I’ll be surrounded by delicious and unhealthy foods all the time, so there’s no doubt that I will be in a caloric surplus the majority of the time. To make the best of it, I’ve decided to approach training and eating in a different way than I usually would. In this article I will share how you can get the best out of your holidays without ruining your physique.  This article is not aimed at people that are on a very active holiday where they walk around a lot, but at people that are on a lazy holiday.

Why High Frequency Training is a Good Idea

First of all, you need to think about whether you are going to be in a caloric deficit or a caloric surplus. If you are on a holiday where you are very active by walking around a lot and eating healthy, then you don’t have to worry that much. Just do 3-4 short workouts a week to maintain your muscle mass and enjoy your vacation. However, if you are on a lazy vacation like I am right now, there’s a good chance that you’re going to be in a caloric surplus the majority of the time. Currently, I’m just chilling in the sun and eating nice food. To get the best out of this, I’ve decided to train a lot. The fact that I sleep as much as I want right now, have no stress at all and I eat a lot enables me to train hard and gain muscle. I know I’ll gain a little fat in the process, but at least I maximize my vacation by gaining as much muscle as possible in the meanwhile.


To do this, I’ve decided to implementHigh Frequency Training. I train everyday; I do pull-ups and diamond push ups throughout the day in the sun, and in the evening I train my arms and shoulders since they are my weak parts. I did something similar 2 summers ago and I went from 4 to 8 pull ups in less than 2 weeks. I’ve had great success with frequent training for short periods of time, therefore I want you to try it aswell. I don’t count my sets/reps/weight at all right now, however I focus on training at least once a day. Yesterday I did something like 3 sets of close grip chin ups and diamond push ups in the afternoon. Later in the evening I did 8 supersets of triceps push downs and dumbbell hammer curls for my arms where the last sets were followed by two dropsets (dropping weight to squeeze out more repetitions) and push ups to failure.

This is not something I advocate you to do for long periods of time. This only works if you do it for a week or two, then take 5-7 days where you only do light training (listen to your body).

If you don’t have access to gym equipment like I do, just do 20-30 minutes of bodyweight training once or twice a day. Keep it simple, and focus on doing short bursts of exercise everyday. Don’t go to the gym for 2-3 hours, you are afterall on holiday – enjoy it.

Fast Throughout the Day, Eat like a Lion in the Evening

So you are surrounded by delicious and unhealthy food and you ask yourself: Should I avoid all of this and stick to eating healthy? The answer is: YES and NO. YES, because you should stick to eating healthy, and make sure that you eat some kind of protein source with each meal and NO in the sense that you should also enjoy yourself. If you want to drink a beer with your dinner and eat some cake afterwards, then that’s perfectly fine. You are on a holiday – make sure you enjoy it now and use those excess calories to train extra hard as I explained above.

Finally, I highly recommend Intermittent Fasting, which I have written about previously – you can read about it hereIf you implement intermittent fasting during your holidays, and extend it with a few hours on some days (e.g. fasting 19 hours instead of 16) you will enable yourself to eat like a lion in the evening.


I’ve been very relaxed about my diet during the last few weeks and I’ve trained extra hard. This has resulted in me gaining less than one inch around my waist and 1 inch around my hips. However, I’ve added more than 2 inches to my shoulder measurement and none of it is fat.

holidays training

As you can see in the picture above, I’ve gotten slightly wider at the expense of larger hips and waist. This is typically what happens when you eat a lot during holidays and do high frequency training. Now I’m going to extend my fasts a so I can lose that belly fat before I visit my girlfriend ;)

If you have ever tried to do high frequency training please share your experiences with us. Also, subscribe below to stay updated!

– Oskar

And here’s a funny meme to make your day!!

Credit: GarciniaCambogia

Download my bodyweight training program for skinny-fat guys (63-page PDF)

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  1. Hey mate,
    where do you have family in Poland? :)

    PS Pozdrowienia! Świetny blog – pisałem już Ci o tym w mailu (nie wiem czy dostałeś).

    Keep up the good work!

    • Oskar Faarkrog says:

      Hey, they live close to Rzeszow (30 km). I’ll check emails soon (been a very busy month)!

      Thanks, I definitely will.

      • Well, that’s not very far from my city – Kielce (2,5h by car, ~170km). You should definetely let me know if something will going on :)

        World is sooo small… too small to be just little skinny fat!

        And finally, thanks for motivation – few days ago I chose to restart my body (after 1 year break from gym – progress with power but lack of lean, muscle shape) with your bodyweight schedule. I have high hopes, wish me strong will! ;)

  2. What do you think about do some supersets of chin ups and diamond pushups during the day?
    For example 2 supersets at morning, 2 supersets before lunch, 2 supersets in the afternoon and 2 supersets in the evening.

    • Oskar Faarkrog says:

      Hi Joan,

      I think it sounds like a great idea. You would probably add reps to the exercises very fast by doing that.

      Let me know how it works out if you decide to do it.

      • I think it’s a great idea to add reps. During 2 weeks I go to 5×5 chin ups to 10 solid reps in the first set. And my diamond push ups have increased a little bit, no so much but something

        My workout log looks like this right now:


        Chin ups: 8-6-4-4-4
        Diamond push ups: 12-10-10-10-10
        Leg raises: 20-20
        Triceps dips: 15-13-13-10


        Chin ups: 8-7-5-5-5
        Diamond push ups: 12-10-10-10-10
        Triceps dips: 15-15-14-13

        *superset chin ups with push ups


        Chin ups: 8-6-6-5
        Diamond push ups: 12-10-10-10

        *superset chin ups with push


        Chin ups: 9-7-6-6-6
        Diamond push ups: 13-12-11-10-10
        Leg raises: 20-20-20
        Slow bench dips: 12-12-12-10-10

        *superset chin ups with push ups and leg raises with dips


        Chin ups: 10-7
        Diamond push ups: 14-10
        Chin ups: 8
        Diamond push ups: 12
        Chin ups: 8
        Diamond push ups: 12
        Chin ups: 8
        Diamond puhs ups: 10
        Chin ups: 8-7
        Diamond push ups: 12-10


        Chin ups: 10-8
        Diamond push ups: 13-13
        Chin ups: 8
        Diamond push ups: 13

        I will keep you update of the progression of this 2 exercises. Today I just did 3 sets in total because is my light day. That way I can workout a lot more and having great results. I don’t know if this method is good for gain muscle mass. What do you think?

        • Oskar Faarkrog says:

          You made great progress in two weeks! Keep this up as long as it works. Muscle gains are slow and unnoticeable in the short term, however if you are adding reps to your exercises you are going in the right direction. There’s no way you will look the same if you go from 5 to 15-20 chin ups.

  3. How do you develop those “inflated” back extensors – low to mid back center muscles, with only bodyweight?
    You must occasionally do deads, or not?

  4. Great article again man! I might give this a try, but how about overtraining?

    • Oskar Faarkrog says:

      I found that by eating well, sleeping a lot and listening to my body, I can train hard everyday for up to 2 weeks at a time. This is way more than I used to train earlier, but it has given me great results. The only downside is that I feel tired early in the evening and sleep 9-10 hours, but I guess that’s just the price I have to pay to get results. Overtraining is definitely possible, but if you listen to your body and recover from you trainings, high frequency training can be beneficial for you.

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