TOPIC: Which Is The Most Effective Training Theory For Gaining Mass?
The Question:
HIIT, periodization, 5X5, 10X10, Max-OT, volume, intensity, are some words associated with different training theories. It's easy to compile tons of different training theories, but not so easy to choose the most effective ones.
What is the most effective training theory for gaining mass? Why?
Outline a workout routine using this training theory.
Do you add or edit anything to this theory of training, or do you follow it perfectly as written?
What kind of results can one expect from this style of training?
Bonus Question: Which training theory is most advanced and should not be attempted by beginners or intermediates?
Show off your knowledge to the world!
The Winners:
- 1. mrkdrt
- 2. Opiewags99
- 3. jdog60
- 3. DFPHadouken
- 3. Beast2Be
Prizes:
- 1st place - 75 in store credit.
- 2nd place - 50 in store credit.
1st Place - mrkdrt
View This Author's BodySpace Here.
HIIT, periodization, 5X5, 10X10, Max-OT, volume, intensity, are some words associated with different training theories. It's easy to compile tons of different training theories, but not so easy to choose the most effective ones.
Every month dozens of magazines offer a new workout to maximize gains. How? If there was such thing as one training theory that works for all people better than any other, then why keep publishing? The answer lies in the fact that for one person, one training theory may push him to great gains, and for another person, not help at all.
Training Theory
What Is The Most Effective Training Theory For Gaining Mass? Why?
The training theory with the most scientific merit for gaining mass is Hypertrophy-Specific Training (HST). Theoretically, it should be the most effective. The theory is based on physiological pathways involved in the hypertrophy of muscle. Let's zoom in to a micro-scale to see why this theory makes sense.
To stimulate growth of muscle fibers, using HST, certain factors must be recognized by the muscle. You can't expect gains in mass if you don't put any work in. Stress must be applied to the muscle to increase hormone levels and the flow of nutrients to the muscle cells. This also upregulates machinery involved for protein synthesis to repair and build on the muscle cells.
The regularity of the stress on the muscles also affects growth. The workload must be applied often enough that the muscle will recognize the work as a stimulus that it should respond to.
If you work out a muscle group once a week, your muscle will not take this a something needing a growth response. Protein synthesis and hormone levels go back to normal less than 2 days after working out. In HST, anabolism is maintained by working the muscle at least 3 days a week. As far as recovery, this is a constitutively active process, working even if you work the same muscle 2 days later. 1
Now, you're working out a muscle often, so you run the risk of having your muscles adapt to the workload. It's possible for your muscles to adapt in only 2 days, stopping hypertrophy to a grinding halt. 2 So to battle this adaptation, HST uses progressive load. In HST, you will increase the lifting weight every workout, for each exercise. Your muscles will recognize this change as a new stimulus, to continue hypertrophy.
So you're now increasing your weight every workout, but at some point, you will not be able to increase it further. This is where strategic deconditioning (SD) comes into play. Using SD, you can decondition your muscles to the stimulus, so you can put your muscles under progressive load again and again.
In HST, SD is done after 8 weeks of training. At least 2 weeks of rest from lifting are required to basically make your muscles "forget" the stimulus. 1 Now, 2 weeks may seem like torture, keeping you from lifting. But be patient, for results to be repeatedly seen, this is a very important factor to the theory.
Workout
Outline A Workout Routine Using This Training Theory.
To set up an HST routine, you must first determine your 15 Rep Max (RM), 10 RM and your 5 RM for the exercises you choose to use. The majority of the exercises you choose should be compound, to maximize full body mass gain.
In one week, go to the gym and find each RM on separate days. Then decide what increment you want to increase the weight by each workout (best between 5-20 lbs). The increment you choose can vary among the exercises. Take the RM and subtract each increment sequentially, until you have 6 workouts worth. Then, strategically decondition your body for at least 2 weeks before starting the program.
For the 8-week program, 2 weeks are allotted for using 15 reps per set (15's week), to prep your tendons and muscles ready for heavier loads to come. 2 weeks are allotted for 10 reps per set (10's week), and 2 weeks for 5 reps per set (5's week). On the 7th and 8th weeks, you can do negatives or repeat the 5's. 3
So first, find out which exercises you will use:
- Squats
- Stiff-Legged Barbell Deadlift
- Lying Leg Curls
- Bent-Over Barbell Rows
- Shrugs
- Shoulder Press
- One-Arm Dumbbell Row (Chainsaws)
- Incline Dumbbell Press
- Dumbbell Flyes
- Upright Rows
- Wide-Grip Lat Pull-downs
- Seated Calf Raises
Then, find out the 15, 10 and 5 RM of all the exercises:
Ex) SLDL - 15RM=200, 10RM=300, 5RM=400
After your two-week SD, your Weeks 1 and 2 (15's) for SLDL with a weight increase increment of 10 pounds each workout, would be:
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 |
| 150lbs | 160lbs | 170lbs | 180lbs | 190lbs | 200lbs (15RM) |
The same type of schedule will apply to all exercises. Now, you may find when calculating the weights to be used, the first day may be less than just the bar on some exercises. This is fine, just start with the bar and repeat the same weight next workout.
If there is overlap of weights used in the 15's week in the 10's week, then just repeat the 15RM until you get to the 10's day that increases the weight.
As for the volume, in the two weeks of 15 reps per set and 10 reps per set, only one set is needed. For the two weeks of 5 reps per set, you can do 2 sets to match the volume in the 10 reps per set week. 1
Editing?
Do You Add Or Edit Anything To This Theory Of Training, Or Do You Follow It Perfectly As Written?
If you follow this program as it is laid out, you should see results. But, there are some minor tweaks you can add to optimize your gains.
If you notice you don't fatigue, get sore or notice you're growing, then it's perfectly acceptable to increase the volume in your workouts. That said, if you fatigue quickly or get sore, then reduce the volume in your workouts. Minor tweaks like these are only recommended if these symptoms arise. 3
When you reach weeks 7 and 8 of the HST program, you can choose different techniques to use to optimize your gains. You can continue on your 5's workout, or you can work to your 2 or 3RM, while maintaining the volume. Other options include negatives or partials.
You can also add the time under tension (TUT) method to your HST. For maximizing gains, your entire set time should be between 40-70 seconds. This means for your 10's week, each rep should be 4-7 seconds long. Focus on slow eccentric motion, and quicker concentric motion. 5 Incorporating TUT into your HST will not take away from the effectiveness of the HST program.
You may also want to alternate exercises each workout day, to liven things up. As an example, using Donkey Calf Raises on alternate days in exchange for Seated Calf Raises. As long as you maintain the progressive load requirement, this will not negatively affect your HST program.
Results
What Kind Of Results Can One Expect From This Style Of Training?
It can take months before any change is noticed in the mirror. But within your muscle, the processes of repair and growth are always "on." So even though results aren't seen immediately, growth should come eventually.
The HST program should at least be run for 2 cycles to see results. If you follow the HST method correctly, your muscles will have no choice to respond with hypertrophy. Even muscles can't go against the laws of science.
But, as important as the program is, your diet must be on point. If you work your muscles hard but don't eat enough, well, you just won't grow.
Remember, working out is only half the battle; you have to feed to the growing muscles with nutrients. The presence of amino acids will help hypertrophy, so eat foods high in protein or you can supplement your diet. BCAAs are also great supplements to add to an HST program. Basically throwing building blocks of muscle into a hypertrophic environment will optimize your gains, and keep your muscles in an anabolic state.
Bonus Question
Which Training Theory Is Most Advanced And Should Not Be Attempted By Beginners Or Intermediates?
Max-OT training involves overloading the muscles in a short time period, which has its risks for the beginner bodybuilder. Also, the theory involves actually working the muscle to failure. This means at the end of the recommended reps, you should not be able to do one more, without help of course.
As heavy weights are used, this type of workout may not be the best if you are working out without a partner. Basically, for a bodybuilder who may not be experienced, this type of program can put a lot of stress on the muscles, which may not be able to handle the workload.
Cheers,
mrkdrt
Literature Cited
- Coffey, V. G., and J. A. Hawley. 2007. The molecular basis of training adaptation. Sports Medicine. 37: 737-763.
- Colliander, E. B., and P. A. Tesch. 1990. Effects of eccentric and concentric muscle actions in resistance training. Acta Physiologica Scandinavica. 140: 31-39.
2nd Place - Opiewags99
View This Author's BodySpace Here.
HIIT, periodization, 5X5, 10X10, Max-OT, volume, intensity, are some words associated with different training theories. It's easy to compile tons of different training theories, but not so easy to choose the most effective ones.
Training Theory
What Is The Most Effective Training Theory For Gaining Mass? Why?
Reading through some of the many articles here on Bodybuilding.com or any other muscle websites, it is clear that there are a variety of methods that people are using in order to increase their muscle size. Now, this creates a problem for the reader. This reader wants to put on a significant amount of muscle mass, but which of the many training theories should this reader follow?
This is where it comes down to the trials and errors that every athlete goes through. Everyone's body is different, and this means that the most effective training method for one person can most certainly be less effective than other methods. Not to say that the theory outlined below is the absolute best theory for gaining mass, but it absolutely is effective.
Basically, rather than using one of the workouts with specifically defined numbers or reps and sets above, I prefer a bit of a more simple principle. The principle behind this workout is to push (or pull) until you feel an adequate burn. If you think about it, does it really matter if you do 10 sets of an exercise when you can essentially do the same amount of work in 3-or-4 sets?
Now some people will argue that it's not possible to stimulate the same amount of muscle with a workout of 3-4 sets in comparison to 10 sets of each exercise, but it really all comes down to pushing yourself as hard as you possibly can in the gym. This means a few things must be done.
Lift Heavy:
The first is lifting weights as heavy as you can handle while retaining perfect form for each set. The high amount of weight allows the maximum stimulation of the muscle fibers to occur while the focus on proper form ensures that you're stimulating the muscles that you are intentionally targeting.
Raise Fast / Lower Slow:
The second is making sure to raise the weight as fast as possible while lowering the weight in a slow and controlled manner. The quick raising or pulling of the weight activates many fast-twitch muscle fibers, this basically translates to gains in strength, which then allow you to raise the amount of weight lifted for each of the exercises use. Lifting heavier weights is directly linked to gains in muscle size.
Complex Movements:
The third thing that must be done is to use complex movements rather than isolation. Use of isolation exercises for specific muscles rather than a group is not a good idea for anyone, save experienced bodybuilders.
More importantly, compound lifts are much more efficient in the sense that they stimulate so much more muscle per exercise than an isolation lift which is really the goal here; to increase the size of the muscles.
When using isolation exercises only, the connection between muscle groups won't be as strong either. This means that if you're trying to put on some mass for a sport, you're not going to be as strong as athletes that train large muscle groups because you don't have the strength in the stabilizer muscles that help connect the movement from muscle to muscle.
Mind/Muscle Connection:
The final, and possibly most important thing that must be done to put on some nice muscle is to completely and totally focus on the muscle you're working on while lifting.
This connection between mind and muscle, although only seemingly important, is the most important thing. Personally I feel that I get about a 30-40% greater contraction when I'm focusing on the muscle group, than just lifting the weight. The soreness I feel the day, or sometimes two days after is always there, reminding me of how well my workout went.
Click To Enlarge. This Connection Between Mind And Muscle
Is The Most Important Thing.
Workout
Outline A Workout Routine Using This Training Theory.
This workout will consist of a 5-day split. Rest days should be inserted where needed, but the split has basically gives each muscle group a day rest in between days where you feel it is necessary.
Day 1: Back and Biceps:
- Wide-Grip Pull-ups: 3x10 Reps
- Elevated Cable Rows: 3x 6-8 Reps
- Bent-Over Barbell Rows: 3x10 Reps
- Cable Rope Rear-Delt Rows: 3x8 Reps
- Close-Grip Front Lat Pull-down: 3x 10 Reps
- Barbell Curl: 3x 8-10 Reps
- Concentration Curls: 3x8 Reps (Last set to Failure)
Click Here For A Printable Log Of Day 1.
Day 2: Chest and Triceps:
- Incline Dumbbell Bench Press: 3x 8-10 Reps
- Dumbbell Decline Flyes: 3x 8 Reps
- Cable Cross-over: 3x6 Reps (Think of Ronnie Coleman's Most Muscular when doing these)
- Flat Dumbbell Bench Press: 3x10-12 Reps
- Dips: 3 x10 Reps
- Lying Dumbbell Triceps Extension: 2x8 Reps
- Bench Dips: 3x10 Reps (Last Set to Failure)
Click Here For A Printable Log Of Day 2.
Day 3: Lower Back and Abdominals:
- Hyperextensions (Back extensions): 3x15 Reps
- Stiff Leg Barbell Good Morning: 3x10 Reps
- Weighted Ball Hyperextension: 3x 15 reps
- Ab Crunch Machine: 3x 15 reps
- Ab Roller: 3x 10 reps
- Decline Oblique Crunch: 3x 15 Last Set to Failure
Click Here For A Printable Log Of Day 3.
Day 4: Shoulders:
- Dumbbell Shoulder Press: 3x 8-10 Reps
- Front Dumbbell Raises: 2x 10-12 Reps (for each arm)
- Lying Rear Delt Raise: 3x6-8 Reps
- Reverse Flyes: 3x 6-8 Reps
- Standing Side Lateral Raises: 4x12 Reps (Last set to failure)
- Dumbbell Shrugs: 4x8-10 Reps (Last set to failure)
Click Here For A Printable Log Of Day 4.
Day 5: Legs:
- Barbell Squats: 3x8-10 Reps
- Leg Extensions: 3x 8 Reps
- Barbell Lunge: 3x 8 Reps
- Romanian Deadlifts: 3x 10 Reps
- Lying Leg Curls: 3x 10 Reps
- Calf Raises: 3x18-20 Reps (Seated or standing)
Click Here For A Printable Log Of Day 5.
Now the beauty of this workout regimen is that the goal is to put on clean and solid mass. This means that cardio is not advised, and certainly not required. No Cardio!
Editing?
Do You Add or Edit Anything To This Theory Of Training, Or Do You Follow It Perfectly As Written?
As stated before, the key to building massive amounts of muscle is to stimulate as many different muscle fibers as possible. This means that varying the exercises that you do, whether it is changing the angle at which it's performed, changing to dumbbells from barbells or even simply picking different exercises all help accomplish this.
Variants like these will for instance, in the chest workouts will work on different parts of the chest in each workout including the outer part of the muscle in addition to the inner and upper portion of the muscle.
Overall I advise you to change the exercises up from time to time to keep your body guessing. This basically will help prevent the dreaded plateau effect that so many bodybuilders claim to have reached. Personally I don't believe in the plateau effect at all, more variety is necessary to leap past the trap of the same workouts without changing the routine up.
Results
What Kind Of Results Can One Expect From This Style Of Training?
This possibly could lead to the biggest change in your physique that you have ever experienced. Keep in mind that what you put into this routine is what you really get out of it, but if you push yourself 105% each and every lifting session, you can achieve gains beyond what you can imagine. This also takes time, so patience is an important virtue.
One thing that isn't specifically noted in this article about a mass gaining phase in life is nutrition. This is almost more important than the workout in the sense that if you're not getting the adequate amount of calories and even more importantly protein, there is no way you can put on as much clean mass as what is actually possible.
It is absolutely essential that you consume a post-workout shake with protein and simple carbohydrates. I advise that you pick up a post-workout supplement such as Universal's Torrent or Optimum Nutrition's After Max.
These supplements contain whey proteins and simple starches such as waxy maize which are both quickly absorbed into the body to feed those burning muscles. These products also contain creatine, which has a multitude of positive muscle-building effects, but simply stated floods water into the muscle for quicker recovery and an ability to lift those extra few reps the next time you go to the gym.
In addition to a post-workout supplement, you need to be sure to be consuming more calories than you're expending each day, keeping your protein intake to at least 1 gram for every pound of body weight. If you think about this, it is a hard thing to do. Picture this, a chicken breast has somewhere around 20 grams of protein. And if you're a 200-pound guy, you would have to eat 10 chicken breasts each day to reach the desired amount of protein.
Supplements such as whey and casein protein make this much easier to accomplish, and should never be skimped on when trying to put on mass. Now some people talk of a high protein intake possibly having negative side effects on the liver and kidneys, which is why you should also be drinking plenty of water to help flood the metabolites of the excess protein through the body cleanly.
Bonus Question
Which Training Theory Is Most Advanced And Should Not Be Attempted By Beginners Or Intermediates?
One of the most advanced training theories I have come across is becoming more common throughout the bodybuilding community, and it is the idea of using Olympic lifts to put on mass quickly.
Although I will be the first person to say it can be an extremely effective way to put on mass, because it is essentially using the two most compound lifts known to man, it is certainly one of the hardest to master.
Olympic lifters have trainers watching their every move, each and every time they go to the gym to work out. I sincerely doubt that everyone reading this article has the luxury of an Olympic weightlifting coach. But the reasoning behind this is that these lifts, the clean and jerk and the snatch, are incredibly dangerous if performed improperly. The danger of injury only increases further with each plate added to the end of the barbell.
Simply stated, the Olympic lifts are not meant for beginners nor intermediates, as the benefits clearly do not outweigh the risks of serious injury.
Thanks for reading!
-K (Opiewags99)
3rd Place - jdog60
View This Author's BodySpace Here.
Training Theory
What Is The Most Effective Training Theory For Gaining Mass? Why?
Perhaps the biggest reason why so many people have difficulty gaining mass is because as a society we are taught that more is better. Yet, a minority of bodybuilders and strength gurus have long known that the secret to packing on muscle is to do less. Perform fewer exercises and go to the gym less frequently. If one performs the right exercises, less certainly is more.
The squat and deadlift make up the core of this "old school" training philosophy. No two other exercises target more muscles than the squat and the deadlift. This makes them not only incredibly effective for packing on tremendous mass in a short period of time but also gruelingly difficult to perform.
It is no coincidence that in a typical gym there are ten times as many people benching as there are deadlifting and squatting combined! But no one said gaining mass would be easy.
Because of the tremendous strain heavy squatting and deadlifting puts on the body, adequate recovery is essential. That is why one of the keys of this program is to rest at least 48 hours between training sessions.
Despite what some popular bodybuilding books would have you believe, the average individual cannot go to the gym 5-or-6 days a week and make optimal gains. The body simply does not have enough time to repair itself before it is broken down again. The Training Effect is:
Most commonly prescribed bodybuilding routines pay little attention to recovery, and demand that the trainee perform too many exercises too frequently.
If you train before you have fully recovered from your previous workout, your gains will severely suffer. This approach is in fact counter-productive and a waste of time.
The solution is to give your body plenty of time to rest in addition to giving it proper sleep and nutrition. At least 48 hours should be taken off between workouts, with 72 hours being optimal for most. I prefer to perform a full 3-day split once a week, thereby performing each exercise no more than once a week.
In addition to training less frequently, each training session is composed of relatively few exercises. Each of the three days should focus on a single big lift:
- The Deadlift
- The Squat
- Or The Bench Press
The big exercise for that session should be performed first, when you are freshest. The other exercises in the session are in a sense secondary to the big lift. They ought to be compound movements that allow you to lift heavy and hit as many muscles as possible at once.
Remember, the way to get big is through compound, not isolation exercises. Good exercises that I like to divide up among my three days include parallel bar dips (weighted), bent-over dumbbell rows, barbell curls, pull-ups (weighted), close-grip bench press, overhead shoulder press, and calf raises.
The Big Three lifts (especially the squat and deadlift) will put your body into a state of growth. The additional compound exercises will help ensure that the rest of the whole body "goes along for the ride" (remember, the body tends to grow in proportion, so it's important to develop the body evenly).
Not only do the Big Three lifts allow you to lift heavy weights and target a large number of muscles in the body but they also put the Central Nervous System (CNS) under a great amount of stress. The CNS deals with this by releasing hormones such as Growth Hormone and Testosterone, which play a vital role in muscle growth. Thus, performing the big three lifts really does put your body in a state of growth.
The most important part of this training program, aside from steadily progressing in weight and reps in the Big Three, is to allow for proper recovery between training sessions.
This includes 8 hours of sleep a night, never training two days in a row, and adhering to a sound nutrition plan. By "sound nutrition plan" I mean eating a well-balanced meal every 2-to-3 hours. Well-balanced does not consist of writing out a strict nutrient breakdown, but simply means to ingest a good amount of protein, starchy carbohydrates, and fibrous carbohydrates in each meal.
Consuming plenty of water throughout the day is also a necessary component of sound nutrition. Balanced nutrition, adequate sleep and at least 48 hours between training sessions will afford your body the necessary time to grow and perform maximally at each training session.
Also, be careful not to exert yourself too much outside of the gym to make sure you are in top shape for training. Including light to moderate cardio in your routine will support heart health and blood flow, allowing nutrients to get to the muscles more efficiently. 1
I first learned about the theory of training less frequently and focusing on the Big Three lifts along with other compound exercises from Stuart McRoberts in his book Brawn (3rd Edition). Also, more information on high rep squatting can be found in Super Squats by Randall Strossen.
Workout
Outline A Workout Routine Using This Training Theory.
I perform ab exercises twice a week prior to training. I don't hit the abs too hard because they get a good workout stabilizing my core during the deadlift and squat. I will usually do a couple sets of crunches, reverse crunches and sometimes use the captain's chair. I also finish each workout with 5-15 minutes of cardio.
All exercises - other than the squat, deadlift and bench press - I do 3 working sets of 10 repetitions. For the squat and deadlift I will switch about every 6 weeks between doing 5 sets of 5 repetitions and 1 set of 15 repetitions then 1 set of 10 repetitions.
Try to increase the weight on the Big Three by about 5 pounds per workout. By the end of each 6 week mini-cycle (using a single rep scheme) you should have made solid gains in the amount you can lift.
Monday:
- Squat
- Dumbbell Pull-overs (1x20, use a light weight)
- Dumbbell Shrugs
- Barbell Curls
- 5-15 minutes of cardio
Click Here For A Printable Log Of Monday.
Tuesday:
Rest
Wednesday:
Rest
Thursday:
- Deadlift
- Shoulder Press
- Bent-over Dumbbell Rows
- Pull-ups (weighted)
- 5-15 minutes of cardio
Click Here For A Printable Log Of Thursday.
Thursday:
Rest
Friday:
- Bench Press
- Parallel Bar Dips (weighted)
- Close-Grip Bench Press
- Calf Raises
- 5-15 minutes of cardio
Click Here For A Printable Log Of Friday.
Saturday:
Rest
Sunday:
Rest
Editing?
Do You Add Or Edit Anything To This Theory Of Training, Or Do You Follow It Perfectly As Written?
I not only follow this training theory, I swear by it! For several years I had been making what I considered to be sub-par gains. It was not until I began to focus on the Big Three lifts, cut out isolation exercises and replace them with compound exercises, and train at most three times a week that I began to make impressive gains.
These principles I follow religiously. Yet, I will change the compound exercises I use in addition to the Big Three, and also change the rep and set schemes I use on the deadlift and squat (vary between 5x5, 1 set of 15 and 1 set of 10, and heavy weight low rep work).
Results
What Kind Of Results Can One Expect From This Style Of Training?
One can expect steady gains in both strength and size from this style of training. By adding a small amount of weight to each of the three big lifts each week (as little as 1 or 2 lbs per workout), one can expect consistent gains in both size and strength.
One should stick to a single training variation for the squat and deadlift (e.g. 5x5 or 1x15 then 1x10) for about 6 weeks, and then switch to a different rep/set scheme to avoid hitting a plateau.
Bonus Question
Which Training Theory Is Most Advanced And Should Not Be Attempted By Beginners Or Intermediates?
I believe that high volume/high frequency training should not be attempted by beginner or intermediate bodybuilders. These training theories do not allow enough time for the genetically average (and drug-free) beginner or intermediate bodybuilder to recover.
Additionally, high frequency/high volume training systems tend to include a lot of isolation work, and are therefore less valuable to the beginner or intermediate trainer, who should be focusing on building a solid foundation of muscle mass, not on sculpting or developing separation in a single muscle.
3rd Place - DFPHadouken
View This Author's BodySpace Here.
Training Theory
What Is The Most Effective Training Theory For Gaining Mass? Why?
The Scene: Gold's Gym
The Date: Too many to count
A new trainee comes up to me with a Joe Weider muscle rag, asking me which theory is GUARANTEED to add "Ridiculous Amounts of Mass" to his frame.
I look at him through squinted eyes, coolly take the cowboy killer out of my mouth and extinguish it in his muscle milk, and in my best Clint Eastwood impression ...
"If you want a guarantee, buy a toaster."
OK, I didn't really say it like that, but there is truth in the above statement. No training program is right for everyone and every situation. However, there are definitely traits that successful training programs have in common. Make no mistake, a killer program contains each element of success in key amounts. Let's take a look at the elements that training routines can offer ...
Muscle Breakdown:
It's basic science; to increase muscular size you have to induce micro trauma to the muscles. The key to maximum muscle breakdown is the tension that the muscles are under, the length of time under tension, and the motor units recruited.
Essentially, it's weight, reps and intensity! Programs such as High Volume training provide high levels of repetition, High Intensity Training provides high weight and high intensity, and High Volume Training provides all three, though in smaller, more-balanced quantities.
Most lifters cannot make gains on just one program for a great length of time, so changing programs intelligently and periodically is necessary to prevent yourself from hitting a plateau.
Improved Motor Unit Recruitment:
Motor unit recruitment can be thought of as the percentage of the muscles being worked that your body can call to work during any given lift. Higher levels of motor unit recruitment are achieved and improved through work in the lower repetition ranges (1-6).
Remember, the more motor units you recruit during a lift, the more micro trauma you can induce, leading to more growth! Some programs that will specifically increase motor unit recruitment are HIT, as well as any Olympic lift specialization program.
Hormone Response:
An amazing factor that CANNOT be overlooked during a training routine is how will it affect your production of anabolic hormones, such as GH and Testosterone. It has been scientifically proven that heavy compound lifts (particularly squats and deadlifts) provide the greatest level of stimulation to the endocrine system, causing your body to produce more Growth Hormone and Testosterone.
Without increasing hormone levels, your rate of muscular protein synthesis (growth!) will be severely limited. Any program or theory that focuses around heavy compound movements is great for this. Perhaps the most well known program is the golden age classic, Squats and Milk, a program that revolves around heavy eating and lifting.
With all this on the table, I should say that there are a couple popular training routines. I'll outline three of them:
- HIT (High Intensity Training)
- HVT (High Volume Training)
- Squats and Milk
HIT:
High Intensity Training was first popularized by Arthur Jones as an intense method for building mass without spending hours in the gym. The basic idea was to do as much work in a short amount of time, typically one set to all out muscular failure for each exercise, with minimal exercises for each body part.
HVT:
High volume training is one of the classic training methods. Many great bodybuilders have used it, from Arnold Schwarzenegger to the modern day Lee Priest. HVT consists of many sets and many exercises for each body part, performed several days a week.
Squats & Milk:
The squats and milk training program/theory is a golden age bodybuilding favorite. The main idea is to do 20 reps with your 10 rep max, using a single rep pause set. Other exercises are included, but the squat is the center exercise.
Workout
Outline A Workout Routine Using This Training Theory.
A good workout routine is dependent on more than just reps, sets and days of the week. When applying workout theory, keep these things in mind ...
- Will it cause a hormone response?
- Which way does it damage the muscles? Heavy motor unit recruitment? High reps?
- Does it suit your physiological properties? Different people respond differently to intensity, duration and frequency.
So while I don't believe in the superiority of one workout plan over another, I'll outline some basic routines from
HIT & HVT
HIT:
Tuesday:
- Squats: rep out, rest pause, forced reps, static hold.
- Chins: rep out, drop set.
- Leg Extension: rep out, rest pause, drop set, static hold.
- Barbell Curls: Heavy weight, rep out, rest pause, cheat curls.
Click Here For A Printable Log Of HIT Tuesday.
Friday:
- Dumbbell Bench Press: Rep out, rest pause, fly stretch.
- Lying Triceps Extension: Rep out, rest pause.
- Pec Deck: Rep out, Rest pause, Drop Set, Static hold.
- Cable Lateral Raise: Rep out, Rest pause, Drop Set, Static hold.
Click Here For A Printable Log Of HIT Friday.
HVT:
Monday:
- Barbell Bicep Curl: 4x8
- Dumbbell Preacher curl: 3x10
- Lat Pull-down>: 4x12
- Barbell Row: 3x10
- Dumbbell Row: 4x12
- Hammer curl: 3x15
- Reverse curl: 4x12
Click Here For A Printable Log Of Monday.
Tuesday:
- Barbell Squats: 10x12
- Leg Extensions: 4x10
- Leg Curls: 5x12
- Calf Raises: 10x50
- Leg press: 4x10
Click Here For A Printable Log Of Tuesday.
Wednesday:
- Barbell Bench Press: 5x12
- Lying Triceps Extension: 4x8
- Cable Cross-over: 4x12
- Overhead Barbell press: 5x10
- Lateral Raise: 3x12
Click Here For A Printable Log Of Wednesday.
Thursday:
- Barbell Bicep Curl: 4x8
- Dumbbell Preacher curl: 3x10
- Lat Pull-down: 4x12
- Barbell Row: 3x10
- Dumbbell Row: 4x12
- Hammer curl: 3x15
- Reverse curl: 4x12
Click Here For A Printable Log Of Thursday.
Friday:
- Barbell Squats: 10x12
- Leg Extensions: 4x10
- Leg Curls: 5x12
- Calf Raises: 10x50
- Leg press: 4x10
Click Here For A Printable Log Of Friday.
Saturday:
- Barbell Bench Press: 5x12
- Lying Triceps Extension: 4x8
- Cable Cross-over: 4x12
- Overhead Barbell press: 5x10
- Lateral Raise: 3x12
Click Here For A Printable Log Of Saturday.
Editing
Do You Add Or Edit Anything To This Theory Of Training, Or Do You Follow It Perfectly As Written?
People need to realize that a theory is just a theory, and it won't grow you by itself. With that in mind, people should adjust theories and programs to suit their personal needs.
The important thing to remember is that you retain the elements of each training theory, to achieve the desired result. Small modifications here and there will not make a noticeable difference.
Results
What Kind Of Results Can One Expect From This Style Of Training?
I believe this is a ridiculous question. What kind of results should you expect from any program? Increased muscle size and strength!
On a somewhat different note, generally programs with lower repetitions and sets will result in more lasting increases in strength and size, due to the increased recruitment of motor units within the muscle.
Bonus Question
Which Training Theory Is Most Advanced And Should Not Be Attempted By Beginners Or Intermediates?
DC (Doggcrapp) training, popularized recently by Dante Trudel, is a method that should only be used by bodybuilders with several years of experience and gains under their belt. DC training involves high intensity, high frequency training, under the premise that the more often you undergo rest-recovery cycles, the faster you will grow. To achieve this effect though, a high level of motor unit recruitment and a high level of pain tolerance are absolutely necessary.
DFPHadouken
3rd Place - Beast2Be
View This Author's BodySpace Here.
Anyone who is serious about bodybuilding or weight training simply wants to know "What Is The Most Effective Training Theory for Gaining Mass?" It's easy to compile tons of different training theories, but not so easy to choose the most effective ones. I've tried a countless numbers of routines over the years and none have worked as well as the one I'm going to mention.
Training Theory
What Is The Most Effective Training Theory For Gaining Mass? Why?
Dr. Clay Hyght has recently formulated a regimen called "Blending size and strength." One of the main problems with finding a training regimen is the fact that they are usually centered towards one thing, such as size or strength. You are left to choose between them and are compromising one of these while focusing on the other. Dr. Clay Hyght has specifically designed a routine for those who want to get bigger and stronger at the same time.
Click To Enlarge. Dr. Clay Hyght Formulated A Regimen
Called "Blending Size And Strength."
Common training knowledge tells us that training for size and strength are two separate entities. Have you ever taken a look at a powerlifter's routine and compared it to a bodybuilder's regimen? They are exceptionally different because they are focusing on a certain aspect of training. This is why "Blending size and strength" is so effective, because you're getting the best of both worlds.
Heavy weight and low reps are the unquestionable king for producing maximal gains in strength. One of the main reasons for this is the high amount of tension that is put on your muscles. Knowing what's best for inducing hypertrophy is a bit more complex.
However, it's fairly well established that somewhere between 10-and-20 reps work best for delivering size. This is also assuming that there are a high amount of sets being used. The foundation of gaining mass is using high volume in training.
So Why Not Just Use 6-10 Reps On All Exercises?
Experts have claimed that this is a good rep range to use when you want to get stronger and bigger. But the problem is, you're only going to get a bit bigger and a bit stronger. Sure it's great, but it isn't a cure-all regimen like many like to think. Rather, focusing on both aspects at the same time will maximize the gains you are going to make.
Most people try to solve this problem by utilizing periodization. The most common being, using low reps for one week and high reps for the other. The problem with doing this is that your strength tends to decline during the hypertrophy phase and your size gains slow down during the strength phase.
Programs like Max-OT and 10x10 are decent at adding mass, but I find this routine superior. When you are making gains in strength by the week, size is going to come along as well. Throwing in some workouts designed to increase hypertrophy makes this even better. This is why I do not suggest using a regimen solely to "gain mass".
The routine below includes high levels of tension to optimize strength and uses higher volume and more reps to maximize size gains. By using this method for just a couple short weeks, you will be on your way to achieving maximum gains in size and strength.
Heavy Day, Light Day:
Throughout the week you are going to be incorporating heavy and lift days into your regimen. In order to get downright strong, you're going to train each body part with one heavy, low-rep day per week. To maximize hypertrophy, you're going to train each body part with one light, high-rep day per week.
This means we are training each body part twice per week. Not three times, as with most full body workouts and not once a week, as is the custom for so many pure bodybuilding workouts. Each workout will vary your stimuli and truly give you the best of both worlds.
The Routine
Monday: Heavy Upper Body:
- Barbell bench press: 6x3
- Overhand Barbell Row: 6x3
- Standing barbell shoulder press: 5x5
- Pull-up: 5x5
- Skull crushers: 3x5
- Barbell curl: 3x5
Click Here For A Printable Log Of Monday.
Tuesday: Light Lower Body And Abs:
- Leg press: 1x25 / 1x20 / 1x15
- Stiff-Leg Deadlift: 3x12-15
- Barbell walking lunge: 2x30
- Seated calf raise: 3x20
- Cable Crunches: 3x12
Click Here For A Printable Log Of Tuesday.
Thursday: Light Upper Body:
- Incline Dumbbell press: 3x12
- Dumbbell row: 3x12
- Upright Rows: 3x12
- Pull-down to the front:> 3x12
- Preacher curl: 2x12
- Overhead Dumbbell Extension: 2x12
Click Here For A Printable Log Of Thursday.
Friday: Heavy Lower Body And Abs:
- Barbell squat: 6x4
- Lying leg curl: 3x6
- Standing calf raise: 5x5
- Hanging leg raise: 3x8
Click Here For A Printable Log Of Friday.
Workout Notes:
On heavy days, try and keep your rest between 2-3 minutes. On light days, let your rest time be no longer than 60 seconds. These are both critical to ensure that you are making the most of each exercise.
Specifics:
Warm-up sets were not included in the routine. You need to make sure to warm up properly, but avoid fatiguing yourself too much before your work sets. One or two light sets should do the trick.
To reduce the risk of overtraining, you'll only train four days per week. Do not used forced repetitions or anything of that nature, because it could lead to overtraining.
One of the most important, yet simplest, ways to ensure your steady progress is to keep a training log. Planning the progression in your workouts and seeing what you need to accomplish is a good thing to do. It is a big motivation and should keep you on track.
As a general rule, try to increase your weight on heavy days by 5 or so pounds a week. This is ensuring that you are making gains in strength, which means progress!
Change the exercises every 2 or so weeks to add variety in your workout.
Editing
Do You Add Or Edit Anything To This Theory Of Training, Or Do You Follow It Perfectly As Written?
I have used this training method for months with great success. I have not changed any of the regimen rules, and do not see a need to. The only thing I suggest tweaking is your exercises.
Using new exercises every 2-3 weeks should spark new muscle growth and add variety to your workout. I suggest following this regimen as written and you should be on your way to making ultimate gains in size.
Results
What Kind Of Results Can One Expect From This Style Of Training?
If you use this regimen correctly, you should see new muscle growth and great strength gains. By focusing on strength and size, you are getting the best of both worlds. Everyone knows that when your strength increases, so does you muscle mass. By adding in workouts designed to provide muscle hypertrophy, you should see major mass gains.
Bonus Question
Which Training Theory Is Most Advanced And Should Not Be Attempted By Beginners Or Intermediates?
One of the most important things a beginner should realize is to not use heavy weight. By using heavy weight you are putting yourself at risk for getting injured. I have always told those who are new to training to stick to 10-12 reps on all exercises. Once you've been training long enough to gain proper form and experience, heavy weight can be used.