Training
Time under tension is the most important factor in determining the effectiveness of a weight training program in terms of strength and muscle hypertrophy. Training to muscle failure with minimal rest is a popular training method for many bodybuilders. However, short rest intervals do not allow athletes to recover adequately and do not develop maximum tension during the following set.
A study led by Brad Schoenfeld of CUNY Lehman College in the Bronx, New York, found that three minutes rest between sets produced greater changes in muscle mass and strength than just one minute rest. The athletes trained three times a week over a period of 8 weeks.
Training with muscle supplements (e.g. Gods Rage, Godmode, The Evil Narcotica) is particularly effective.
You should rest longer between sets so that you can use heavier weights and achieve faster gains in strength and muscle mass.
(Journal Strength Conditioning Research, published online November 20, 2015)
A well-defined midsection with impressive abs is the goal for many people who work out. This is especially the case at this time of year, when you can take your shirt off at the beach - and hopefully show off a washboard stomach that looks like it was chiseled out of stone. Unfortunately, I still see so many people in the mat area of the gym doing sit-up after sit-up, expecting to develop a slimmer waistline with defined abs. Sit-ups are also traditionally used to develop strength and stability in the muscles of the core. Since the core is the center of the body, a strong core is able to transfer force through the body more efficiently during exercise, supporting greater force production and muscle growth. In addition, the muscles of the core are activated during the execution of many movements of sport, meaning that a stronger core also enhances athletic performance, which is another reason to desire a stronger core (1).
Although sit-ups may intuitively seem like the best way to develop defined abs and more core strength, there are better training modalities that activate all the muscles of the core more effectively (2). These other training modalities ultimately result in better abdominal muscle development and the coveted six-pack, as well as more core strength for better overall body strength and athletic performance.
Another benefit of a stronger core is a reduced risk of injury. This is the case because a stronger core has a greater capacity to stabilize the joints and soft tissue around the core, while also promoting better movement patterns that reduce the likelihood of injury occurring (3, 4). In addition to the relative inability of sit-ups to develop core muscles, performing sit-ups could also be harmful to the spine. The potential to injure the spine is based in part on the activation of the hip flexors (a muscle group that runs from the thigh bones to the spine in the lower back) during the initial phase of the sit-up movement, which exerts a substantial compressive force on the intervertebral discs. The higher compression forces exerted on the discs increase the risk of disc herniation, where a disc can press on a nearby nerve, causing significant pain. Other concerns regarding injuries that may be associated with sit-ups have to do with the fact that the repetitive bending of the spine while performing sit-ups could lead to wear and tear on the spine over time, which can cause chronic pain and injury (3, 4).
As a result of the numerous disadvantages associated with sit-ups, you may want to rethink your entire approach to core training and utilize some more effective and safer exercises mentioned later in this article. The exercises I will describe generate superior activation of the muscles of the core, providing a more powerful training stimulus that will create a much stronger and more defined core.
Better abdominal exercises
Two alternative exercises for the core that have been shown to significantly increase the activation of the abdominal muscles and obliques and should therefore be performed instead of sit-ups are power wheel roll-outs and hanging knee raises. For power wheel roll-outs, start with your knees on the floor and a barbell bar in your hands on the floor directly in front of your body, very close to your knees. From this position, extend your body forward by rolling the barbell straight ahead while maintaining a straight spine and pelvic posture throughout the movement. When a full extension is achieved, simply reverse the movement until the bar is back in the starting position, directly in front of your knees.
In the hanging knee raise, the body hangs vertically downwards in the starting position, with the torso, hips and knees fully extended. From this position, slowly bend your hips and pull your knees upwards while continuing to keep your legs together until you reach approximately a 125 degree bend in your hips and knees. Pause in the up position for one second before slowly moving the knees back down to the starting position.
One study (5) showed that power wheel roll-outs and hanging knee raises are superior to sit-ups. The scientists attached electrodes to the abdominal muscles of 21 volunteers to measure muscle activity during 12 different abdominal exercises including sit-ups, power wheel roll-outs and hanging knee raises. The data showed that power wheel roll-outs activated the upper and lower abdominal muscles the most, while hanging knee raises activated the inner and outer oblique abdominal muscles the most. Sit-ups performed quite poorly - they activated the abdominal muscles only half as much as power wheel roll-outs and the oblique abdominal muscles only half as much as hanging knee raises. Taken together, these results show that sit-ups are a poor choice for training the abdominal muscles, while power wheel roll-outs should be used, especially if you want to focus on developing the abdominal muscles. Use hanging knee raises to target the obliques more precisely.
Deadlifts activate the entire core
Although deadlifts are primarily known for their unrivaled capacity to build muscle mass and strength, they are also great for building core strength as they directly activate all the major muscle groups responsible for core strength. In fact, deadlifting improves core strength and development more effectively than many of today's popular core training techniques, including sit-ups.
The ability of the deadlift to potentially activate the entire core was demonstrated in a study by Hamlyn and colleagues (6), who examined the degree of activation of different core muscles during the performance of deadlifts and two well-known core exercises - the "Superman" exercise and the "side bridge". In this study, 16 subjects performed either deadlifts at 80 percent of their maximum weight for one repetition or one of the other two core exercises while the activity of their core muscles was measured. Since the "Superman" and "Side Bridge" exercises are better than sit-ups at activating the core muscles, deadlifts are also more effective than sit-ups when it comes to activating the core muscles. The upshot of this is that deadlifts are an often overlooked but obviously essential component of any exercise program for core development, whereas the use of sit-ups appears to be relatively ineffective when it comes to targeting the muscles of the core.
In summary, although many still use sit-ups to improve their abdominal muscle development and core performance, scientific research clearly shows that alternative training modalities such as power wheel roll outs and hanging knee raises along with deadlifts generate superior activation of the primary muscle groups of the core. The superior abilities of these different training modalities in terms of activating the muscle groups of the core promote superior training adaptations that increase core development and strength to a greater extent, ultimately leading to better performance in the weight room and the development of a highly coveted six-pack.
References:
- Kibler WB, Press J and Sciascia A. The role of core stability in athletic function. Sports Med 2006; 36, 189 -198
- McGill SM. Low back disorders: evidence based prevention and rehabilitation. Human Kinetics Publishers 2007.
- Callaghan JP and McGill S.M. Intervertebral disk herniation: studies on a porcine model exposed to high repetitive flexion/extension motion with compressive force. Clin Biochem 2001 (Bristol, Avon); 16, 28 - 37
- Tampier C, Drake JD, et al. Progressive disc herniation: an investigation of the mechanism using radiologic, histochemical and microscopic dissection techniques on a porcine model.
- Escamilla RF, Babb E, et al. Electromyographic analysis of traditional and nontraditional abdominal exercises: implications for rehabilitation and training. Phys Ther 2006; 86, 656 - 671
- Hamlyn N, Behm DG and Young W.B. Trunk muscle activation during dynamic weight-training exercises and isometric instability activities. J Strength Cond Res 2007; 21, 1108 - 1112
Most bodybuilders and serious recreational athletes combine strength and endurance training. Each type of training promotes important types of fitness that are only developed through this form of training. Furthermore, many sports require a combination of strength and endurance. Scientists have long recognized that endurance training can impair strength gains.
An interesting study led by Julien Robineau of the French Federation of Rugby Union found that athletes can train for strength and endurance simultaneously if they recover adequately between training sessions. The athletes trained in parallel for strength and endurance with either 0, six or 24 hours rest between training sessions. The longer recovery periods resulted in the greatest training gains.
(Journal Strength and Conditioning Research, published online in January 2015)
Training with low-load weights and blood flow restriction - a technique known as Kaatsu training - increases strength and is particularly valuable during rehab training. Restricting blood flow causes metabolic stress, which triggers rapid adaptations.
Scientists from Longhborough University in England extended this concept by restricting blood flow to the leg muscles after repeated cycling sprint training. The subjects performed repeated 30-second sprint intervals at maximum effort on a cycle ergometer followed by restriction of blood flow to the leg muscles two days a week for four weeks. They showed an increase in maximal oxygen consumption compared to a group performing interval training without blood flow restriction, but no improvements in timed 15-kilometer cycling. Muscle biopsies showed that reducing blood flow after exercise also increased levels of a chemical associated with increased capillary density.
This study is a potential milestone. A timed 15 kilometer ride on a road bike requires specific motor skills that may not improve within 4 weeks. We can conclude from the dramatic changes in maximal oxygen consumption and muscle vascularization that post-exercise blood flow restriction is a viable training technique.
(Experimental Physiology, 101: 143 - 154, 2016)
The messenger of hypertrophy
Let's cut the general blah-blah and get straight to the point. For decades, men have built large amounts of muscle mass with simple "three times a week" training programs. You trained your whole body during a short training session and became muscular and strong. Say what you will, but tens of thousands of exercisers can't be wrong.
Well, it's high time we look to the past, learn from what we see and build a new future.
We need to learn from the successes and, just as importantly, the failures. Yes, even if this classic hypertrophy plan worked well, it was not perfect. And today we know what we can do to eliminate some of the disadvantages.
Let's analyze the facts. The majority of non-steroid injecting exercisers who have built respectable bodies have done so with the following indisputable parameters:
- They train each major muscle group three times a week.
- They keep the intensity levels high enough without overdoing it.
- They choose a training program that can be sustained in the presence of the stressors of daily life.
- They use multi-joint exercises, which have been shown to produce the most hypertrophy.
- They keep their training sessions as short as possible.
- They allow themselves at least 48 hours recovery between workouts.
I have worked with exercisers at every imaginable level of the fitness spectrum and the aforementioned elements are ubiquitous in their most successful hypertrophy programs. So I often wonder why they stray from the path in the first place. Why stop doing something that works?
Usually their reasons are based on the following statement I recently heard from a veteran of iron sports: "Heck," he said, "I don't know why I ever stopped doing it. I just assumed there was a better way." Well, my friend, I'm here to tell you that there is no better way!
I have set up numerous exercise programs in the past and all of them work. But often, exercisers don't strive for what I strive for. They simply want to look good naked and that's it. Not only that, they don't care what strength qualities they are training for. All they care about is the most effective and efficient way to get the body they only know from pictures.
It's time for change. I really want each of you to see that body in the mirror - not just in magazines. But as I mentioned earlier, we need to learn from the mistakes of past programs. Burnout and training injuries were not uncommon in old school total body training programs. The reason for this is simple: poor planning.
For this reason, this article is based on past successes combined with my own successes as a trainer. I have learned to properly plan my clients' programs so that results will be unwavering and continuous. Every single time I go to the gym, I perform a full body workout using most of the following guidelines. I doubt that will ever change. In fact, that's the way I've built nearly 100 pounds of muscle. I don't know why I ever strayed from this, and I'm here to keep you from running astray.
The obstacles
By far the biggest mistake exercisers have made in their pursuit of the ultimate body has to do with a periodization of parameters. Simply put, they always use the same damn parameters and hope the body doesn't get used to what they're doing. Big mistake, my friends. Our bodies were created for a single purpose: Adaptation. If you forget that, then you can forget about ever building the body of a Greek god.
Bill Star came damn close to developing one of the best training programs in his classic textThe Strongest Shall Survive. His initial parameters were excellent. Unfortunately, his program was unwilling to adapt, so progress on his "the big three" program eventually stagnated for most exercisers. You can't keep doing the same exercises with the same parameters and expect to keep getting results!
A new generation was born
Now comes the dichotomy. We need to incorporate the variables that have stood the test of time and combine them with a new plan for continued progress. It's time to take the past, the present and the future and combine them into a new hybrid plan!
The how
- Exercises per training session: 6
- Sets per muscle group: 2-4
- Repetitions per exercise: 5-18
- Breaks between sets for the same muscle group: 60 - 120 seconds and 120 - 240 seconds (antagonistic training)
The why
The first thing you probably noticed about the above parameters is the variance. This is the key to your consistent hypertrophy gains. A lack of variance is by far the most common reason that exercisers don't still talk about the consistent progress they've made through the most popular hypertrophy programs. Without consistent change, the results will be anything but consistent.
Exercise selection
Each training session will consist of six exercises? Why? Because my empirical experience has shown that steroid-free exercisers can consistently perform six exercises per training session without burning out.
It is essential to base your exercise selection on basic exercises or multi-joint exercise. Four of the six exercises in each training session must be multi-joint exercises. Six half-hearted isolation exercises will not produce the desired results. But you can use a few of my recommended isolation exercises with two of the six exercises. Here is the list you need to choose from:
Multi-joint exercises
- Chest: Incline bench press, flat bench press or bench press on reverse incline bench with a barbell or dumbbells. Dips with a wide grip.
- Back: Upright or horizontal rowing. Pull-ups or lat pull-ups with an overhand grip, parallel grip or underhand grip.
- Shoulders: shoulder presses standing or sitting with a barbell or dumbbells with palms facing forwards, inwards or backwards.
- Quadriceps: classic squats, Hackenschmidt squats or front squats
- Lower back/hips: traditional deadlifts or sumo deadlifts, good mornings, power snatches or power deadlifts
Isolation exercises
- Biceps: barbell curls, hammer curls or Scott curls
- Triceps: tricep presses with a barbell or dumbbells, tricep presses on a cable with an overhand or underhand grip
- Shoulders: Front raise, side raise or side raise bent forward
- Leg flexors: glute-ham raises or leg curls
- Calves: Standing or seated calf raises or donkey calf raises
Stick to the above list of exercises for optimal results.
The full body plan
First of all, it's important to mention that proper periodization planning is essential. Without proper set/repetition/load/pause parameters, even the best exercises will not produce results. For this reason, I have developed the following periodization plan for unsurpassed hypertrophy gains:
Week 1
Training session 1:
- Sets: 3
- Repetitions: 5
- Rest: 60 seconds between sets
- Load: Choose a weight that brings you close to muscle failure on the last repetition of the last set *.
* This is the recommended training load for all workouts.
Training session 2:
- Sets: 3
- Repetitions: 8
- Rest: 90 seconds between sets
Training session 3:
- Sets: 2
- Repetitions: 15
- Breaks: 120 seconds between sets
Week 2
Perform your training sessions with the same parameters as in week 1, but use antagonistic training for all six exercises (more on this later).
Week 3
Training session 1:
- Sets: 4
- Repetitions: 5
- Rest: 60 seconds between sets
Training session 2:
- Sets: 4
- Repetitions: 8
- Breaks: 90 seconds between sets
Training session 3:
- Sets: 3
- Repetitions: 15
- Breaks: 120 seconds between sets
Week 4
Perform your training sessions with the same parameters as in week 3, but use antagonistic training for all six exercises.
Week 5
Training session 1:
- Sets: 2
- Repetitions: 18
- Rest: 120 seconds between sets
Training session 2
- Sets: 2
- Repetitions: 8
- Breaks: 60 seconds between sets
Training session 3:
- Sets: 2
- Repetitions: 12
- Breaks: 90 seconds between sets
Week 6
Perform your training sessions with the same parameters as in week 5, but use antagonistic training for all six exercises.
Week 7
Training session 1:
- Sets: 3
- Repetitions: 18
- Rest: 120 seconds between sets
Training session 2:
- Sets: 3
- Repetitions: 8
- Breaks: 60 seconds between sets
Training session 3:
- Sets: 3
- Repetitions: 12
- Breaks: 90 seconds between sets
Week 8
Perform your training sessions with the same parameters as in week 7, but use antagonistic training for all six exercises.
Explanation
- During weeks 1, 3, 5 and 7 you will perform straight sets. In other words, you perform one set of the first exercise, pause, then perform the second set of your exercise and continue this for all sets of the exercise before moving on to the next exercise.
- During weeks 2, 4, 6 and 8, antagonistic sets are performed. Each training session consists of six exercises, which makes antagonistic training easy - all you need to do is perform three antagonistic exercise pairings during each training session. For example, use exercises for quadriceps/leg curls, chest/back and biceps/triceps as exercise pairings for the specified sets and repetitions.
Example: Perform a set for the chest, then a set for the back and then another set for the chest, etc. Then move on to the next exercise pairing such as quadriceps/leg curl or biceps/triceps.
Choose four exercises from the multi-joint exercise list and two exercises from the isolation exercise list. Do not leave out any of the major muscle groups. - Continuously rotate exercises from each category. In other words, you should not always start your training session with a chest/back exercise pairing. You need to rotate the muscle groups and exercises you start each session with.
- Do not perform the same exercises for more than 2 weeks in a row. For example, if you used barbell flat bench press as your chest exercise during weeks 1 and 2, then you need to switch to incline bench press, reverse incline bench press or dumbbell bench press for the next two weeks before switching exercises again.
- Increase the training weights by 1.25 to 2.5% for each subsequent training session. 7. perform all three workouts within a 7 day window with 48 to 72 hours rest between workouts.
- Be creative. I'm giving you endless amounts of options. However, make sure you choose four multi-joint exercises and two isolation exercises for each training session. You can rotate the exercises as many times as you want. All you have to do is stick to the parameters provided.
The future of training is here. Take charge and use these guidelines for lifelong hypertrophy gains!
By Chad Waterbury
Source: https://www.t-nation.com/workouts/total-body-training
