For many, the lure of having big, muscular muscles is the main reason they train with weights. Unfortunately, for most, the quest to achieve a massive physique is an elusive goal. Only a few make substantial gains in muscle size, and many simply give up in frustration.
Without a doubt, individual genetics will affect a person’s propensity to bulk up. Factors such as the percentage of fast-twitch muscle fibers, the length of the muscle bellies, and hormonal androgen-to-estrogen ratios influence how much muscle one can ultimately gain. However, while these factors may limit upward potential, virtually everyone has the ability to develop a strong, muscular physique as long as they use the proper training approach.
Fortunately, if you have the desire, this article will show you how to do it! By following the program outlined here, muscle gains are almost guaranteed. However, be prepared to push your body to its limits, beyond what you previously thought possible. It won’t be easy, but the rewards will be worth it!
Training
Unlike a traditional “split routine,” this program employs a full-body approach to training. Total body training works all major muscle groups during one session, leading to muscle growth. To best perform this task, compound movements should be used whenever possible. A compound movement is an exercise that involves more than one joint in performing the movement. Examples include squats, bench presses, and deadlifts. Due to their multi-joint nature, these movements not only work the target muscles, but also incorporate the use of stabilizer muscles, which assist the core muscles in performing a lift. The net result is further development of your musculature and connective tissue, producing a thick, dense physique.
Since each part of the body is trained several times per week, it is imperative to keep the total volume of exercise to a minimum. In a strength-based routine, performing a large number of different movements can quickly lead to overtraining, a sure way to diminish results. Consequently, only one exercise should be used for each muscle group per session, except for the biceps and triceps, which should not be trained at all. By using multi-joint movements, your arms receive a substantial amount of auxiliary work during back, chest and shoulder training. Thus, in the context of this routine, performing specific exercises for the arms is unnecessary and even counterproductive.
repetitions and sets
If you want to grow, you have to train hard, there’s just no way around it. This involves training in a low to moderate rep range using as much weight as possible. The goal here is to stimulate the fast-twitch muscle fibers, the ones with the most growth potential. These fibers are activated during intense and short duration activities. Generally, a range of six to ten reps per set is ideal for inducing fast-twitch recruitment. When you can perform more than ten repetitions with a given weight, increase the amount of weight to stay within the target range.
However, while heavy lifting is a prerequisite for building mass, it shouldn’t compromise exercise form or function. It is imperative to perform each rep in a smooth and controlled manner, focusing on the target muscle throughout the set. The concentric (positive) portion of your reps should be executed explosively, without using momentum to complete the lift. Alternatively, repetitions should be performed more slowly in the eccentric (negative) phase, resisting the pull of gravity on the descent. Above all, don’t get sloppy just to complete another rep; this will only cause injury and slow your progress. If you can’t finish your set within the prescribed rep range, the weight is too heavy! Resist the urge to let your ego get in the way of results and reduce the amount of weight to a manageable level.
Before each exercise, it is beneficial to perform a light warm-up set, choosing a weight that allows you to easily complete fifteen repetitions. A warm-up is essential to circulate blood to the area being trained, improving your range of motion and reducing the chance of injury. Feel a stretch at the beginning of the movement and focus on establishing a rhythm that can be transferred to your working sets. After completing your warm-up, perform three working sets of the movement, immediately going to your heaviest weight.
Between sets, rest for about two minutes or as long as it takes for your heart rate to return to resting levels. Don’t turn a strength workout into an endurance event: doing so will compromise your training capacity and keep you from reaching your ultimate goal. Only when you feel strong and can give it your all should you start your next set.
Intensity
To maximize growth, your muscles must be stressed beyond their physical capacity. By nature, the human body strives to maintain stability, a phenomenon called homeostasis. If the intensity of your training doesn’t tax your resources enough, there won’t be enough stimulus to force your body out of its homeostatic state. Only by progressively overloading your muscles will you be forced to produce an adaptive response and grow beyond your normal potential.
In performing the exercise, the intensity of your exertion must be great enough to exceed your body’s work threshold. To achieve this, you must take each set to the point of momentary muscular failure, the point where you are physically unable to perform another rep. However, make sure your mind doesn’t give in to your body. The extreme discomfort associated with intense training can cause a person to stop training before muscle failure is actually achieved. To achieve optimal results, you must exceed the pain threshold and completely fatigue the target muscles.
A great way to generate higher intensity is through the selective use of forced reps. Forced reps allow you to go “beyond” failure, taking your body as far as it can go. The only caveat is that you need the help of a spotter. When you reach the point of muscle failure, have the spotter gently help you pump out an extra rep or two. A word of caution: It’s important to limit the number of forced reps to two per set; more, and your partner will do most of the work. Also, save this technique for the final set of an exercise. Forced reps are extremely demanding and, when used in excess, can easily lead to a state of overtraining.
Frequency
Contrary to popular belief, weight training doesn’t build muscle, it breaks it down. Intense anaerobic exercise places enormous demands on your body, resulting in catabolism of muscle tissue, depletion of glycogen stores, production of free radicals, and general fatigue of your entire neuromuscular system. Adaptations to these stresses take place during rest. As long as you’ve trained hard enough to stimulate muscle gains, your body will use the recovery period to repair, replenish, and regenerate itself, getting bigger and stronger in the process.
Too often, people mistakenly subscribe to the theory that if a little is good, more must be better. They go to the gym and beat their body every day, never taking a day off. Don’t fall into this trap! Building muscle mass is your body’s way of preparing to deal with future high-intensity stresses. By shortening recovery, your body never has a chance to properly recover from the extreme demands placed on it. Inevitably, you will become massively overtrained and muscle growth will stop altogether. When it comes to weight training, less can be more!
Although they all have different recovery abilities, a period of 48 to 72 hours is generally required for adequate recovery. This is the approximate amount of time needed to replenish your energy reserves. Therefore, it is best to train three non-consecutive days a week (ie Monday, Wednesday, Friday, etc.), reserving the days off for light, relaxed activities. Also, try to sleep as much as possible. During sleep, growth hormone levels are at their highest, maximizing growth potential.
suggested routine
The following exercises are ideal to use in this routine. Perform them in the order listed, starting with upper body movements and then moving on to lower body movements. For alternative exercises and a complete list of program protocols, please see the corresponding sidebar.
Upright Barbell Row: Start by taking a shoulder-width overhand grip on a barbell. Let your arms hang from your shoulders and assume a comfortable position with your knees slightly bent. Slowly pull the bar up along the line of your body until it comes close to your chin, keeping your elbows higher than your wrists at all times. Contract your delts, then slowly lower the bar the same way back to the starting position.
Bent over barbell row: Stand with your body leaning forward and your lower back arched. Grab a barbell and let it hang down from your shoulders with your palms facing your body. Keeping your elbows close to your sides, pull the bar up as high as possible. Contract your upper back muscles, then return the bar to the starting position.
Incline Dumbbell Press: Begin by lying on your back on a bench incline at about 30 to 40 degrees, planting your feet firmly on the ground. Grasp two dumbbells and, with your palms facing away from your body, bring them up to shoulder level so they rest just above your armpits. Simultaneously press both dumbbells directly over your chest, moving them toward each other on the way up. At the end of the movement, the sides of the dumbbells should gently touch. Feel a contraction in your chest muscles at the top of the movement, then reverse direction, returning to the starting position.
squats: Start by supporting a straight bar at the top of your neck. Assume a shoulder-width stance, gripping the bar with both hands. Slowly lower your body until your thighs are parallel to the ground. Your lower back should be slightly arched and your heels should remain in contact with the ground at all times. When you reach a “seated” position, reverse direction by straightening your legs and return to the starting position.
Stiff-legged deadlift: Stand with your feet shoulder-width apart. Take a straight bar and let it hang in front of your body. Keeping your knees straight, slowly lean forward at the waist and lower and lower the bar until you feel an intense stretch in your hamstrings. Then reverse direction, contracting your glutes as you rise back to the starting position.
Standing Calf Raise: Begin by placing your shoulders on the grip pad of a standing calf machine. Place the balls of your feet on the footrest and let your heels drop as low as possible over your toes. Slowly rise as high as you can on your toes until your calves are fully flexed. Contract your calves and then reverse direction, returning to the starting position.
