hat is THE program you recommend for gaining muscle?
1. gaining muscle.
Training Objective
The Training Objective determine the type program.
Let's break it down...
Hypertrophy Training
This is the most effective for Increasing Muscle Mass.
1) Training Loads, Reps, Sets
a) Training Load of around 60-80% of 1 Repetition Max
b) Moderate to High Repetition Sets
c)Set of 8 Repetition and higher, 20 Reps Per Set
2) Moderate to High Sets
3) Rest Period
Rest Period between Set are usually around 60 Second.
The focus should be on "The Pump"; which triggers a downstream anabolic effect.
The Downside To Exclusive Hypertrophy Training
Hypertrophy Training increases Muscle Mass at the expense in a decrease in Maximum Strength and Power.
More on this in a minute.
Increasing Power
Power is elicited and developed with training certain Percentage of a 1 Repetition Max.
1) Traditional Strength Movements
These are Exercise like Squats, Pressing, Deadlifts, etc.
Power Training with these Movement is developed with Load of 48-62% of 1 Repetition Max.
2) Olympic Movements
Loads of 70-80% of an Olympic Movement develop Power: Power Cleans, Power Snatches, Clean and Snatch High Pulls, Push Press, Jerks, etc.
3) Kettlebell Swings
The Load is based on your Body Weight.
Kettlebell Swings with one-third to near Body Weight.
150 lbs Lifter Example
a) One-Third Body Weight would mean Kettlebell Swings with 50 lbs.
b) Near Body Weight would mean Kettlebell Swing that approach close to 150 lbs.
For Near Body Weight Swings what works is an inexpensive Home Made...
Hungarian Core Blaster
The cost is around $20.00 plus weight plates. It takes a few minutes to assemble.
4) Trap Bar Jumps
Trap Bar Jumps essentially are Olympic High Pulls.
If you don't have access to a Trap Bar, Dumbbell Jumps work.
Now let's look at...
The Foundation of Power
The Foundation of Power is built on Maximum Strength.
The fastest way for a Novice Lifter to increase Power is to Increase Maximum Strength.
For Intermediate and Advance Lifters, the key is to Increasing Power is to train both Maximum Strength and Power.
The Synergist Effect
This means that increasing one type of Strength enhance the other.
Think of it like adding 2 plus 2 and getting 5!
Dr. Michael Zourdos Conjugate Training Research
Conjugate Training mean training different type of Strength in the same program.
Zourdos' research found that when Hypertrophy, Power and Maximum Strength were trained in the same program, a greater Increase in Maximum Strength was obtained.
Dr. Brad Schoenfeld's Hypertrophy Training Research
Schoenfeld's research determined that an Increase In Muscle Mass was optimized when these type of Strength Training were performed..
1) Maximum Tension
This means Maximum Strength Training
2) Metabolic Stress
This means Hypertrophy Training
3) Muscle Damage
This means pushing an exercise to near failure or failure Infrequently.
With that in mind, the last week of a Periodization Training Cycle is where this need to occur.
Zourdos and Schoenfeld essentially rese are similar; training one strength enhance to the other for Maximum Strength, Power, and Hypertrophy.
There are two different method in which to produce these results.
1) Conjugate Training
Zourdos' Conjugate Method was...
1) Monday: Hypertrophy Training
2) Wednesday: Power Training
3) Friday: Maximum Strength Training
2) Block Training
This method breaks the different type of training into specific block in which only that one Strength is Trained.
The devotion of only one Specific Block ensures faster progress.
Let's use 6 Week Blocks which is only devoted to one type of objective as an example.
a) Hypertrophy Training Block
Greater gains in Muscle Mass occur.
The downsize, it Maximum Strength and Power decrease.
2) Maximum Strength Training Block
Greater gains in Maximum Strength occur.
The downsize, is Hypertrophy and Power decrease.
3) Power Training Block
Greater gains in Power occur.
The downsize is Hypertrophy and Maximum decrease.
Diet
An increase in Calorie Intake is one of the key to Increasing Muscle Mass.
Increasing Muscle Mass lead to an Increase In Maximum Strength and Power.
Think of it like replacing your car engine with a larger engine with more Horsepower.
