Training

Apr 15, 2019

The 10 best ways to build shoulder muscles How to build bigger and broader shoulders

The question

We asked 10 weight training experts the following question:

What is by far your best training tip for building shoulder mass?

The shoulders need a mix of everything

Shoulders, unlike other muscle groups that grow through a few multi-joint exercises and heavy training alone, need a lot of everything. Why? Because different areas of the shoulder muscles respond better to different stimuli.

The posterior shoulder muscles respond best to high reps and a lot of time under tension. But to develop thick, dense and massive anterior and lateral shoulder muscles, you need to do some heavy shoulder presses or neck presses.

There are two primary key aspects when it comes to building muscular shoulders: the first is variety (training from different angles) and the second is time under tension. The actual weight you move plays only a minor role when it comes to building shoulders.

I'm not saying you should do shoulder presses with 2.5 kilo dumbbells, but super controlled movements with perfect technique will take you a long way. What I like to do, as someone who hates high reps, is to do triple sets or mega sets with different angles, different tempos and different exercises. Here's an example:

Start with heavy barbell shoulder press standing. Perform the first half of the set by stopping the movement just below the ears and pausing in this position for 2 to 3 seconds. Perform the second half of the movement at a normal, steady speed. Then perform two variations of side raises - one where you lean to the side(https://www.youtube.com/watch?v=8u8s1E7cxK0) and one where you stand upright - to train the shoulders from two different angles.

To finish, perform a high repetition posterior shoulder exercise, consciously focusing on maximum contraction at the highest point of the movement. Hold this position of maximum contraction for 2 to 3 seconds during the first half of the set. You can use the same idea and modify it based on your preferences. The options are endless.

- Amit Sapir - IFBB Pro, Powerlifting World Record Age

Focus mainly on isolation training and train the shoulders from as many angles as possible

I like to use "growth factor" sets that combine 2 to 4 isolation exercises for the shoulders, performed without rest. This will keep your shoulders under tension for at least a minute or two.

Of course, there is no doubt that heavy bench presses and heavy overhead presses with low repetitions can increase the mass of your shoulders, but these exercises tend to focus mainly on the front shoulder muscles and the stronger this area becomes, the harder it will be to fully stimulate the lateral part of the shoulder muscles, as the front shoulder muscles will always try to compensate. And the lateral shoulder muscles are more important for broad shoulders.

Although neck presses train all three muscle heads of the shoulder muscles quite well, it might be a good idea not to use too much weight in this exercise.

Try the following: Overhead press with a high number of sets of 3 repetitions with 80 to 85% of your maximum weight. Use a heavy enough weight to improve the recruitment of your fast-twitch muscle fibers and activate the nervous system, but don't go so far up with the weight that it overloads your shoulder joints. Then perform the growth factor supersets described above for the majority of your training session.

Put together your own supersets so that you keep your shoulder muscles under constant tension for one to two minutes.

The shoulder muscles are much more complex than we originally thought. There are more than three starting points. Not to mention that the shoulder joint is the most mobile joint in the entire body, which makes it important to use a lot of different angles to both achieve full muscle development and maintain shoulder health.

- Christian Thibaudeau - Strength coach and performance expert

Use cable pulls in combination with traditional intensity techniques

Of course, standing barbell shoulder presses should be one of your basic exercises, but if your main goal is to develop more muscular shoulders, then you should also include cable training in your program.

It's true that most shoulder machines aren't much good. They force you into one plane of movement, which is unnatural because the shoulders don't really work that way. Cable machines, however, are a different story. Cable machines are just as good as dumbbells and in some aspects they are even better. I like the free motion shoulder machine(https://www.youtube.com/watch?v=o9C6jWq279I) and similar machines.

With machines like these, you can quickly and easily manipulate all kinds of variables for shoulder growth:

Techniques for rapid hypertrophy - With rapid weight changes, you can use descending sets, ascending sets, partial reps, static holds, and pretty much any other proven hypertrophy technique. These machines make it very easy for you to extend the time under tension without having to get another pair of dumbbells or change the weight on the bar.
Switching exercises - after a set of overhead presses, you can change your position, quickly change the weight and go straight to a set of burnout side raises, front raises or side raises for the rear shoulder muscles. This also saves you from blocking multiple machines and/or weights, making such a workout great for a busy gym.
Grip changes - Unlike a barbell, you can change your grip in the middle of a set: wide, close, underhand, overhand or neutral grip. You can also switch from bilateral (both arms) to unilateral (one arm) exercises without pausing.
Angle - As an added bonus, the cable machine allows you to change the direction of pull at will and choose any angle, which is completely impossible with most other machines. I recently injured my AC joint when I had to rescue a group of nuns from a group of terrorists* It was completely impossible to use a barbell after that, but the cable machine allowed me to manipulate the angle and tension so that I could train around the injury and recover from it faster.

* Okay, I tripped over my dog....

- Chris Shugart - T Nation Chief Creative Officer

The best way to build shoulder muscles is to use triple sets The shoulder muscles are made up of 50% fast contracting and 50% slow contracting muscle fibers (Madidis et al. 2007). To target both types of muscle fibers, the following training program includes the specific repetition ranges and uses both heavy and lighter weights.

The shoulder muscles respond best to multiple exercises with short rest intervals and a variation of load and resistance mechanics (i.e. free weights, machines and cable pulleys).

Give the following triple set a shot:

1A dumbbell side raises, 6-8 reps
10 seconds rest
1B Side raises on a machine, 10-12 repetitions
10 seconds rest
1C Cable side raises, 15-20 reps
120 seconds rest
Repeat the whole thing

Would you like to make this triple set more challenging? Instead of increasing the weight, which often leads to poor technique in side raises, you can perform exercise A1 in a seated position and perform the negative repetition of the cable side raise (1B) more slowly.

When performing side raises, you should not focus on using the heaviest weight possible, but on consciously feeling every millimeter of each repetition.

- Michael Warren - Strength coach and performance expert

Try kneeling scrape the rack presses(https://www.youtube.com/watch?v=2IccuuYU_RE)

The disrespectful answer would be to tell you at this point to do shoulder presses and shut up. However, the problem with shoulder presses is that most people are really, REALLY bad at this exercise and end up turning this exercise into a standing version of incline bench presses - they bend their back so far back that they don't train the shoulders nearly as intensely as they'd like.

One exercise I like to use with my clients is kneeling scrape the rack presses.

When you kneel, you take the lower back out of the equation, which automatically makes this exercise more challenging as it's harder to falsify. And since you're pressing against the rack, you'll achieve greater activation of the serratus and recruitment of the posterior core will help you achieve a slightly more posterior pelvic tilt, resulting in better overall posture for the exercise execution.

I often have my clients perform a heavy set of this exercise with 6 to 8 reps followed by a lighter dumbbell variation so they can really feel their shoulder muscles working. Most exercisers have a hard time getting their shoulder muscles to grow because they use too much momentum from the whole body to support them.

After the scrape the rack presses, perform one of these two exercises using light dumbbells (5 to 10 kilos):

Dumbbell side raises: aim for 20 to 30 repetitions
Dumbbell side raises using the ladder principle:
perform 5 repetitions with a 5-second hold in the highest position
perform 4 repetitions with a 4-second hold,
perform 3 repetitions with a 3-second hold,
perform 2 repetitions with a 2-second hold,
perform 1 repetition

- Tony Gentilcore - Strength coach and performance expert

Perform isodynamic side raises

If you want to build muscular shoulders, keep training heavy and build strength. Then finish your training session with isodynamic side raises (https://www.youtube.com/watch?v=R0jidWxPeVM). This method involves holding in the highest position of the side lift at the beginning of the set to improve your mind-muscle connection and give your muscle growth a boost - especially for the lateral head of the shoulder.

Since the lateral shoulder head is notoriously difficult to recruit, this method will help you recruit stagnant muscle fibers in their development while putting your shoulders under a ton of metabolic stress and providing plenty of tension to stimulate growth. Hold the dumbbells in this position for about 10 to 20 seconds and then perform 10 to 15 repetitions. Repeat for 3 to 5 sets with 30 to 60 seconds rest between sets.

- Eric Bach - Strength coach and performance expert

Mega sets of side raises using a 25-5-10 repetition scheme

Start with a light pair of dumbbells and perform 25 repetitions. Then immediately take a heavier pair of dumbbells and perform 15 repetitions. Then take an even heavier pair of dumbbells and perform another 10 repetitions. Rest for a few minutes while you curse yourself and then perform the next mega set. Now start with 10 repetitions, followed by 15 repetitions, followed by 25 repetitions. If you do this twice a week, you will almost certainly build some new muscle mass in the lateral shoulder muscles.

- Paul Carter - weight training and bodybuilding coach

The training tip that plays the biggest role in shoulder development consists of two parts

Find out how much shoulder press you can tolerate
Find out what supplemental training you can do to increase this tolerance

Most exercisers will experience shoulder problems at some point and even those who don't experience symptoms usually have something structurally wrong. Most people over 50 will suffer from some pathological changes to the rotator cuff, so you could make the argument that everyone is on the road to shoulder problems. This path is just a little longer for some than others.

With that in mind, the best tip for long-term shoulder development is to figure out how much shoulder press you can tolerate. Cycle shoulder presses throughout the year. Replace shoulder presses with landmine presses(https://www.youtube.com/watch?v=I-nmC2QdSSI) or additional horizontal presses here and there.

Also remember that any bit of prevention is better than any cure. Incorporate some external rotator training at the end of your upper body workouts - just 2 to 3 sets a week can make a big difference. Do some shoulder lifts as a warm up. Use a fascia roller for your pecs, latissimus and upper body. Do more pulling exercises than pushing exercises. All of these things will increase your tolerance to shoulder presses and lead to better long-term results.

- Eric Cressey - Strength and performance coach

Perform push presses (standing shoulder presses with momentum from the legs) with emphasized negative repetitions

When it comes to building massive shoulders, the key is strategic overload, eccentric muscle damage and time under tension. Push presses with emphasized (i.e. extra slow) negative repetitions cover each of these hypertrophy-inducing mechanisms. This makes this exercise one of the most effective functional mass building exercises for the entire shoulder area including the shoulder muscles, trapezius and upper back.

Simply perform standard push presses using the strength of your lower and upper body to move the weight up overhead. Pause at the highest position for several seconds and then lower the weight over a period of 4 to 5 seconds. Pause at the lowest point of the movement before repeating for a total of 3 to 6 repetitions.

Since the weight should be about 15 to 25% heavier than the weight you typically use in a strict standing shoulder press, performing these controlled negative repetitions will increase the muscle-building benefits. Think of this exercise as heavy negative reps for the shoulders, where momentum from the legs instead of a training partner will help you move the weight up.

Aside from the hypertrophy stimulus these negative reps generate, using excessively heavy weights with strict motor control and rigid body mechanics will do wonders for your strength and neuromuscular efficiency. As a result, your weights should increase dramatically on nearly every upper body exercise, which will have a direct impact on building gigantic shoulders.

Due to the extended time under tension (each repetition should be at least 8 seconds long), a full set should last around 30 seconds. Using heavy weights in an overhead position for such a long period of time will stimulate massive muscle gains.

Want to increase the challenge a little more? Then perform your last set and then reduce the weight by half before performing more strict reps to muscle failure without rest. This will be so uncomfortable that it's almost unbearable, but the resulting shoulder growth will be worth the pain.

- Joel Seedman, Ph.D. - Strength coach and performance expert

Maximum shoulder mass requires variety

In addition to the different variations of the shoulder press and rowing upright, you should perform front raises, side raises and side raises for the posterior shoulder muscles from different positions and with different forms of resistance. My favorite methods include:

Descending sets of dumbbell side raises
Side raises with elastic bands and high repetitions using elastic bands with handles
Lean away side raises on the cable where you lean away from the cable
Side raises for the rear shoulder muscles lying on a bench
Reverse butterflies
Heavy one-arm dumbbell side raises leaning slightly forward while leaning against a wall.

If your shoulder muscles are a weak link in the chain and you are looking to improve them quickly, then you should train your shoulders three times a week with 9 sets per session.

- Bret Contreras - Strength coach and performance expert

Source: https://www.t-nation.com/training/the-12-best-ways-to-build-shoulders

Apr 12, 2019

A question of strength Part 27

Warming up out of control

Q: Are there any fads in the strength training community that drive you crazy?

A: Yes, excessive warm-up and mobility training that can last 40 to 60 minutes before the actual strength training. By the time these athletes have finished their warm-up, they no longer have enough energy to train. They also lose their mental focus and their risk of injury increases.

In my opinion, flexibility training should be carried out as part of a separate training session, which should be four to six hours after training with weights.

Newsflash: the warm-up should be specific to the task that follows. Kicking will warm you up for taekwondo, while moving progressively heavier weights will prepare you for strength training.

Another major pet peeve is people who perform advanced exercises without first mastering the basics. You see trainers in New York having their exclusive clients do bench presses with chains even though they can barely push the bar up without weight. They use these cool training methods, but they don't deserve them - they don't need them at this point.

If the client can't bench press 150% of their bodyweight, then they don't need a fancy training method. I saw another idiot in Scottsdale who had his menopausal obese client perform one-arm dumbbell snatches. Her exercise execution form was so atrocious that probably even a rhino could have performed better at ballet.

This is nothing more than marketing on the trainer's part. Chains look cooler than a bench with some dumbbells, but that's all most clients need to start with.

Forearm training

Q: My forearms look like Paris Hilton's ankles. Do you have any tips?

First of all, you should stop using grip aids when training your upper back. No more rowing and no more pull-ups with grip aids. Secondly, as often as possible, use the thick bars when training your upper body. This will shape your forearms quickly.

Here is a quick workout program that will give you extra mass in your forearms:

A1) Dumbbell wrist curls with palms facing down: 10-12 reps at a 2010 tempo. Then move on to exercise A2 without a break.

A2) Wrist curls on the cable pulley (lower pulley) with palms facing down: 15-20 repetitions at a 1010 tempo. Pause for 60 seconds and then go back to exercise A1.

Perform the A1-A2 cycle three times (perform 3 sets per exercise).

B1) Dumbbell wrist curls with palms facing up: 10-12 repetitions at a 2010 tempo. Then move on to exercise B2 without a break.

B2) Wrist curls on cable pulley (lower pulley) with palms facing up: 15-20 repetitions at a 1010 tempo. Pause for 60 seconds and then go back to exercise B1.

Perform the B1-B2 cycle three times.

C1) Single arm radial flexion with a sledgehammer(https://www.youtube.com/watch?v=Cp0-mh0Y7mM): 10-12 repetitions at a 2012 tempo. Pause for 30 seconds and then continue with exercise C2

C2) Single-arm unilateral flexion with a sledgehammer(https://www.youtube.com/watch?v=pwSTWXSr8H4): 10-12 repetitions at a 2012 tempo. Pause for 30 seconds and then go back to exercise C2.

Perform the C1-C2 cycle three times.

The stronger you are at exercise C1 and C2, the further away your hand should be from the iron mass. If you can perform these exercises with your hand at the bottom of a 5 kilo sledgehammer, your forearms will be monstrous.

If you don't have a sledgehammer available, you can alternatively perform the movements with a cable grip on the cable pulley.

Note: If you perform this program, you should reduce your biceps and triceps training by about 40%. Alternatively, if you have plenty of time, you can also perform this program on the arm training day 4 to 6 hours after your arm training.

Low carbohydrate intake for endurance athletes?

Q: Your nutritional approach for most of the population is more along the lines of reducing carbohydrates and grains. But what about low carbohydrate intake for endurance athletes? Don't they need the energy from carbohydrates?

A: If these athletes have the genotype - the genetic predisposition - to be good endurance athletes, then they will naturally do well with carbohydrates.

They are not made to be power athletes and this applies to their food tolerance as well as their physical structure. Your diet should consist of 65 to 70% carbohydrates. And remember that 25% of the population is genetically good with carbohydrates.

I've worked with endurance athletes in the past - swimming, biathlon, cross-country skiing - and it's not unusual for a cross-country skier to eat 6,000 kcal a day, 70% of which is carbohydrate. These types of athletes used to not consume enough protein, but that's largely a thing of the past today, at least among athletes who perform well.

You can't take research from the seventies of the 20th century and apply it to athletes from the 21st century. Their training volume was not nearly as high as the training volume of modern athletes, for whom it is not unusual to train up to three times a day. Some national coaches have their athletes consume up to 10,000 kcal per day. Unless they use liquid carbohydrates, this is never achievable.

So are carbohydrates for hard-training, genetically predisposed endurance athletes? Certainly.

Cross-what?

Q: What do you think of this CrossFit stuff?

A: I have no idea what the hell it is. Is it one of those systems that's a mish-mash of everything?

Wait, I saw an article about it. Looked like a bunch of emaciated wannabe fitness models who were soul searching in the weight room.

Reminds me of a Hungarian proverb: "If you only have one butt, you can't sit on two horses." If you try to do EVERYTHING during your training session, then you will achieve nothing.

Another way to look at this is to imagine someone wearing their underpants over their pants. It's different and may even be fun for some people, but it's not very effective.

No athlete has ever become a good athlete with this kind of training.

When one training session a day is not enough

Q: Do you have any general tips for two training sessions in one day for hypertrophy?

Training twice a day is the fastest way to make gains in strength and muscle mass if you have the time. Typically, you would do a heavy or "neutral" workout in the morning and a workout that focuses more on time under tension in the evening.

These are relative values. An Olympic weightlifter might do sets of 2 repetitions or single repetitions in the morning and work with sets of 6 repetitions in the afternoon. A bodybuilder might work with 6 reps per set in the morning and sets of 20 reps in the afternoon. So you need to decide what suits the individual exerciser.

A rule of thumb is that you want to recruit the motor units with a higher stimulus threshold in the morning, while aiming to recruit the motor units with a lower stimulus threshold in the afternoon. Alternatively, you can also perform a regular training session in the morning and a purely eccentric training session (negative repetitions only) in the evening.

In most cases, the same muscle group should be trained during both training sessions - heavy in the morning, lighter in the afternoon. An example would be 4 to 6 repetitions in the morning and 12 to 15 repetitions in the afternoon.

If you are primarily concerned with strength, then you should use the same exercises for both training sessions. If you are more focused on muscle hypertrophy, then you should use different variations of these exercises. So powerlifters will train squats twice a day, while bodybuilders will train bench presses in the morning and dumbbell incline bench presses in the afternoon.

You also need to ensure that there is at least four to six hours between training sessions. This interval is crucial. If you use a shorter interval - perhaps only two or three hours between the two workouts - then you will still be too exhausted during the second workout.

In terms of the length of each of these two workouts, you could start with 20 minutes in the morning and 20 minutes in the afternoon. From there, you can work your way up to one hour per training session. However, you should take around 11 weeks to work your way up to two one-hour sessions.

Two key points: First, for every 10 days of two workouts per day, you need to schedule five days of just one workout per day to give your body a break. I recommend training for about 40 minutes in the morning on these days. After these 5 days you can go back to a twice daily workout.

Secondly, without a proper post-workout drink after each training session, it is impossible to recover from this training. Also make sure that you consume BCAAs during each training session.

The post-workout drink

Q: I've heard that many trainers are now recommending two post-workout drinks: one immediately after the workout and another about an hour later. What do you think about this?

I tried this four years ago and saw no benefit in a post-workout drink. I would rather have a post-workout drink and then have a solid meal an hour later.

Fail: Cryotherapy

Q: What do you think of the cryotherapy trend?

A: Current research shows that cryotherapy treatments do nothing for recovery - nothing at all.

The only thing they do is increase cortisol levels after exercise, which is a stressor. In my opinion, such treatments actually delay recovery - just like anything else that increases cortisol levels - and are therefore counterproductive. Other recent research also shows that such treatments do not reduce muscle soreness after exercise. I have never seen cryotherapy do anything for recovery. It's just a waste of time.

A lot of English soccer teams used to invest a lot of money in so-called cryo-suits - basically a suit that freezes you. They stopped using these things because they actually increased the number of injuries - 150,000 euros down the toilet.

Some things may sound good in initial trials, but they don't prove themselves in practice. Cryotherapy was a hot topic a few years ago, but then it went quiet? Why? Because it simply didn't work.

The "best" pause intervals

Q: I'm a little confused about the proper rest intervals for strength gains. Some of the strongest guys in my gym seem to barely pause, while others take forever between sets. Which is best?

Both systems are good, albeit for different reasons. Long rest intervals allow the nervous system to recover. Shorter rest intervals help to increase work capacity.

In the field of physiology, you have two variables when you look at an energy system: the force of the system and the capacity of the system. The force corresponds to the drivetrain of your car. It determines how fast it accelerates from 0 to 100. If you pause for a long time between sets, you increase the power of the system.

The capacity corresponds to your car's gas tank. If you shorten the rest intervals and force yourself to repeat efforts without much recovery in between, you increase the capacity of your gas tank.

Which is better? You should use a mixture of both. In the sport of weightlifting, you may need to repeat an attempt after a short period of time. If you don't have the necessary working capacity, then you have a problem. The best trainers therefore use a mixture of short and long rest intervals.

The best time of day to train

Q: Assuming a person has a choice, what is the best time of day to exercise? Strictly speaking, there are two times based on the natural circadian rhythm: three and eleven hours after waking up.

However, your body will adapt its daily cycle to your schedule. For example, if you always wake up at 6am and train at 7am, this will not fit in with your natural circadian rhythm. However, if you consistently train at this time, your body will adapt.

In 1982, I was part of a study group that traveled to Russia. I asked a former wrestling champion, who was also a medical doctor, what was the one thing Western athletes should change about their training.

He didn't hesitate and said "they need to be more methodical." Sometimes we train in the morning and sometimes at three in the afternoon. We need a more consistent rhythm.

In my experience, a regular training time is very important. The average exerciser with a job will get better results if they choose a set training time and stick to it rather than training sometimes before work, sometimes at lunchtime and sometimes after work.

Split training: back with biceps or triceps?

Q: Which is better in a split program: back with biceps and chest with triceps? Or back with triceps and chest with biceps? Is the pre-fatigue that occurs when you train the biceps together with the back a good thing or a bad thing? The biceps would be fresh and rested if you trained them together with the chest, right?

I like to train the chest as the primary muscle group and use bicep training to recover between sets for the chest. This way the biceps are fresh. So you can do a set of dumbbell bench presses followed by a set of curls. On back day, you can then train the triceps between the sets for the back.

I learned this from a world champion powerlifter when I was just 18 years old. It worked really well, over the years I have found this to be one of the best training splits ever.

The most important lesson

Q: What would you say is the best lesson you've ever learned as a strength coach?

Adopt what is useful and leave out what is useless. That's the Bruce Lee principle.

With some training systems, only one part is effective and good. Those who follow such a system are successful because of the effective part and make progress despite the garbage in the same system. I have never seen a perfect training system, but there are always parts that can be used.

I think Louie Simmons has some excellent ideas, but I wouldn't use 100% of what he does. The Russians have some excellent ideas as well, but I wouldn't use 100% of their ideas either.

The best coaches are characterized by not being dogmatic: they learn from many different systems.

Source: https://www.t-nation.com/training/question-of-strength-45,https://www.t-nation.com/training/question-of-strength-46

From Charles Poliquin

Apr 10, 2019

How you can use reverse pyramid training to give your training a boost

After years of training and working with thousands of clients, I've learned a simple lesson: building muscle and strength isn't that complicated. You just need to follow a handful of rules and your body will respond by becoming more muscular and stronger.

Here are a few things that aren't necessary:

You don't have to constantly change your exercise program to "confuse" your muscles
You don't have to focus on fancy, trendy repetition schemes or intensity techniques like supersets, descending sets, mega sets, etc.
You don't have to spend hours in the gym every day torturing yourself with 20+ sets per muscle group.

Instead, you need to focus on heavy multi-joint exercises, progressive muscle overload, adequate nutrition (especially adequate protein) and adequate rest and recovery.

If this was all you already knew and followed, then you would be better informed than 95% of gym goers and would achieve better results than them. Depending on your goals, this might be all you need.

However, if your goal is to fully realize your genetic potential for muscle mass and strength, then there is a little more you should know. One of the things you should learn about is training periodization and reverse pyramid training in particular.

In this article, we'll talk about both: what training periodization and reverse pyramid training are, how they both work, who they're for, and how to put them into practice.

Let's get started...

What is training periodization?

"Periodization" is a fancy word that describes methodical variations of training that include things like changes in work volume (number of sets performed), intensity (percentage of 1RM weight used in work sets), exercises performed, rest periods, etc.

There are three primary periodization models:

Linear periodization
Non-linear periodization
Simultaneous periodization

Linear periodization

Linear periodization is probably the most commonly used variant of periodization and it is basically quite simple. It starts with a high volume, low intensity phase and gradually works its way up to a lower volume of high intensity training or vice versa.

Over the course of several months, a simple linear periodization training program might take you from training with a repetition range of 12 to 15 repetitions per set to a repetition range of 10 to 12 repetitions to a repetition range of 8 to 10 repetitions to a repetition range of 6 to 8 repetitions and so on until you eventually arrive at heavy sets of 2 repetitions or heavy single repetitions.

Another common model of linear periodization found in bodybuilding is an 8-week cycle consisting of 2 weeks of submaximal effort training followed by 6 weeks of maximal intensity training.

The problem with many mainstream programs with linear periodization is that if you train too long in one repetition range, you will only develop one biomechanical capacity (muscle endurance with high repetitions, pure strength with low repetitions, etc.) while getting worse at others (1).

For example, if a trainee performs pure strength training (1 to 3 repetitions with heavy weights) for 2 to 3 months, then at the end of this phase they will probably have increased their strength, while at the same time their muscle endurance will have decreased. If he then trains for 2 to 3 months with 10 to 12 repetitions per set, this would have a positive effect on his muscle endurance, but at the same time his strength would decrease.

One way to overcome this limitation is to use shorter phases of one type of training (e.g. 2 to 3 weeks) or non-linear periodization, which brings us to the next variation of periodization...

Non-linear periodization

In non-linear periodization, the training variables are changed less sequentially and over shorter periods of time. For example, one type of non-linear periodization involves focusing on training in a specific repetition range for 2 to 3 weeks while continuing to train the other repetition ranges at a maintenance level:

2 to 3 weeks focusing on 10 to 12 repetitions with simultaneous maintenance training in the repetition ranges of 1 to 3 and 4 to 6 repetitions
2 to 3 weeks with a focus on 4 to 6 repetitions with simultaneous maintenance training in the repetition ranges of 1 to 3 and 10 to 12 repetitions
2 to 3 weeks with a focus on 1 to 3 repetitions with simultaneous maintenance training in the repetition ranges of 4 to 6 and 10 to 12 repetitions

Etc.

Simultaneous (or conjugated) periodization

Simultaneous or conjugate periodization is a variant of non-linear periodization in which you train each biomechanical capacity (each repetition range) during each training session.

This method was developed in Russia and is propagated by many weight training and bodybuilding experts (such as Louie Simmons from Westside Barbell) as the optimal way to periodize your training. It could look like this, for example:

Sets 1 to 3: 1 to 3 repetitions
Sets 4 to 7: 4 to 6 repetitions
Sets 8 to 10: 10 to 12 repetitions
Sets 11 and 12: 20 to 30 repetitions

This periodization model is also known as reverse pyramid training. This model is so named because it is the opposite of traditional pyramid training, where you start a training session with lighter weights and more repetitions and gradually increase the weight over the course of the training session.

Of all the types of periodization I've tried, simultaneous periodization is my favourite. It's extremely effective for building strength and muscle mass, it's relatively easy to plan and the workouts are challenging and enjoyable at the same time.

Before we start describing how you can use reverse pyramid training in practice, let's first talk about why training periodization works and why you should use periodization in the first place.

Why should you periodize your workouts?

There are three primary factors involved in stimulating muscle growth (2):

Progressive tension overload
Muscle damage
Muscle fatigue

Progressive tension overload is, in my opinion, the most important of these three factors (3). This term refers to a progressive increase in tension levels in the muscle fibers over time, which in practice means moving heavier and heavier weights.

Muscle damage refers to what the name sounds like - damage to the muscle fibers caused by high levels of tension. This damage requires repair, and if the body is provided with sufficient nutrients and rest, it will rebuild these muscle fibers stronger so that they will be better able to handle future stresses.

Cellular exhaustion refers to pushing the muscle fibers to their metabolic limits through repetitive actions until muscle failure.

You can think of these three factors as separate growth pathways, meaning that you can target each of these in your training and will stimulate varying degrees of hypertrophy stimulation as a result.

You may have noticed that natural exercisers who focus on high repetition training with little or no heavy training that gets heavier and heavier over time do not make significant progress. They do induce a lot of muscle damage at the cellular level - especially if they use supersets, descending sets and other fad training methods - but in the absence of progressive tension overload, muscle growth will be very slow.

These "pumpers" also often focus on isolation exercises, which further reduces the effectiveness of their training sessions, as the number of muscle fibers you activate during a training session greatly affects overall muscle growth (4).

And what does all this have to do with training periodization? Well, good periodization lets you cover all three pathways of hypertrophy:

Progressive overload
Muscle damage
Metabolic stress/metabolic exhaustion

As you may have guessed correctly, this is used by using different repetition ranges. For example, a periodization program could have you perform sets in the repetition ranges of 1 to 3 repetitions, 4 to 6 repetitions and 8 to 10 repetitions.

By emphasizing heavy training, you emphasize progressive overload and muscle damage, and by adding sets in higher repetition ranges, you add metabolic stress and fatigue. The result of this is maximum stimulation of both strength gains and hypertrophy.

But as great as training periodization may be, it is not suitable for everyone....

Who should periodize their training - and who shouldn't?

There is no question that somewhat advanced and more advanced exercisers who want to maximize strength, muscle mass and performance should periodize their workouts, but I would not recommend periodization for beginners. (I would define a beginner as an exerciser with less than 1 to 1.5 years of training experience, a male exerciser who has gained less than 10 kilos of muscle mass since starting to train, or a female exerciser who has gained less than 5 kilos of muscle mass since starting to train). There are several reasons for this:

You shouldn't make your training more complex and complicated than necessary

One of the reasons I wouldn't recommend periodization to beginners is that it just adds unnecessary complexity to their training. If you are an exerciser, then you can expect to gain 5 to 10 kilos of muscle during your first year of training - for female exercisers this is about half that amount. No matter what you do with your training and diet, you simply won't be able to build more without the use of performance-enhancing compounds or exceptional genetic predispositions.

You can achieve these levels without any periodization - so why worry about it?

An unnecessary increase in the risk of injury

A well-designed periodization training program will have you moving really heavy weights on exercises like squats, deadlifts, bench presses and shoulder presses - and as a beginner, you'll be begging for injuries.

Before you start training with really heavy weights and heavy sets of 2 or 3 repetitions or heavy single repetitions, make sure you are comfortable with each exercise and are able to maintain correct form as the weights increase. This means that you need to build up a certain strength base, which is best achieved without periodization - and will take time.

As a beginner, you will not be able to use higher repetition ranges effectively.

As you know, you begin to emphasize the growth pathway of metabolic loading when you reduce the weights and increase the number of repetitions. The problem here is that this pathway provides the weakest impetus for hypertrophy. If you can't progressively overload and damage your muscles at the same time, then training with high reps simply won't do much for your muscle growth.

And how do you achieve overload and muscle damage with high repetition training? Well, you need to be able to do higher reps with moderately heavy weights - and if you're just starting out, you'll be too weak to do this. It's as simple as that.

As you become more muscular and stronger, your muscular endurance will increase. Eventually you will be able to use a respectable amount of weight for higher repetitions. And that's when it becomes profitable to work with higher reps. Until you get to that point, you're better off focusing on getting to that point by using heavier weights.

Now that we've got that out of the way, it's time to look at how reverse pyramid training works and how you can incorporate it into your training.

How reverse pyramid training works

A reverse pyramid looks like this:

You warm up to prepare your muscles for the heavy weights.
You start with your heaviest exercises.
You progressively move on to higher repetition ranges.

An example could look something like this:

Warm up your muscles with several sets to prepare them for what is to come, without exhausting them in the process
Bench press: 2 sets of 2 to 3 repetitions (approx. 90% of the 1RM)
Incline bench press: 3 sets of 4 to 6 repetitions (approx. 85% of the 1RM)
Dumbbell incline bench press: 3 sets of 4 to 6 repetitions
Dips: 2 sets of 8 to 10 repetitions (approx. 75% of the 1RM)

If this workout seems too short and easy, rest assured that it is much harder and more effective than you think.

Here is an example of how I would periodize a lower body workout for a woman:

Warm-up sets
Squats: 2 sets of 4 to 6 repetitions
Front squats: 3 sets of 8 to 10 repetitions
Romanian deadlift: 3 sets of 8 to 10 repetitions
Bulgarian split squats: 2 sets of 13 to 15 repetitions
Hip thrusts: 2 sets of 13 to 15 repetitions

If you are wondering why the sets for women involve a higher number of repetitions, it should be mentioned that women do not respond as well as men to very heavy training. I would also incorporate some very heavy training into a periodization training program for women, but this would only be once every 4 to 5 weeks.

After experimenting with quite a few different models of periodization, the following basic principles have emerged for me:

You should emphasize moderately heavy workouts and round them out with very heavy and lighter workouts

As you can see in the examples above, you start your training with 2 sets of very heavy training, then move on to 6 sets of moderately heavy training and finish your training with 2 sets of lighter weights. This works quite well.

You don't do so much heavy training that you run the risk of overtraining or running out of juice in the middle of your training session. At the same time, you do enough lighter training to give your body a hypertrophy boost without chasing the pump for longer than necessary.

Your heaviest workout should always be performed with multi-joint exercises

This is a key aspect of this form of training. With the exception of arm training, you should always start your workouts with heavy multi-joint exercises regardless of whether you use periodization. These would be deadlifts, squats, bench presses and standing shoulder presses. (There is no equivalent for the arms for these exercises).

You should do these exercises first as they will give you the most overall body development and also require the most energy. Also, don't try to perform flying movements with dumbbells or side raises with 90% of your maximum weight, as this will likely cause your shoulders to explode.

As a general rule of thumb, if you are using weights beyond 80% of your 1RM weight, you should limit your exercise selection to multi-joint exercises. Thus, your periodization training sessions should always start with heavy multi-joint exercises.

You should use the higher repetition ranges to perform support and isolation exercises

Training programs that focus on isolation exercises are becoming increasingly unpopular these days, which is all in all a positive thing. You can waste a lot of time with such programs without achieving any significant results. However, in a well-designed training program, training with high repetitions and isolation exercises also has its place.

These workouts are great for helping to develop the smaller, stubborn muscles such as shoulders, biceps, triceps and calves. The truth is, it's hard to balance the proportions of your body with multi-joint exercises alone. It is unlikely that you will develop shoulders, arms and calves that really stand out, which will be detrimental to your overall physical appearance.

You should unload every 4 to 6 weeks

Unloading is an intentional reduction in training intensity to give your muscles and central nervous system a break from heavy training. This is not necessary if your training sessions consist mainly of light isolation exercises, but it is very necessary if you do a lot of heavy multi-joint exercises. If you neglect this, then you can easily get into a state of overtraining.

My favorite method of unloading is simple. Here is an example:

Unload Push

Barbell shoulder press: 3 sets of 8 to 10 reps (50% 1RM)
Incline bench press: 3 sets of 8 to 10 reps (50% 1RM)
Close bench press: 3 sets of 8 to 10 repetitions (50% 1RM)
Dips: 2 sets with body weight until muscle failure

Unload pull

Deadlift: 3 sets of 8 to 10 repetitions (50% 1RM)
Barbell rowing: 3 sets of 8 to 10 repetitions (50% 1RM)
Single-arm dumbbell rowing: 3 sets of 8 to 10 repetitions (50% 1RM)
Pull-ups: 2 sets with your own body weight until muscle failure

Emtladen legs

Squats: 3 sets of 8 to 10 repetitions (50% 1RM)
Front squats: 3 sets of 8 to 10 repetitions (50% 1RM)
Leg presses: 3 sets of 8 to 10 repetitions (50% 1RM)
Pistol squats: 2 sets with your own body weight until muscle failure

The bottom line on reverse pyramid training

Unlike many training gimmicks and schemes, reverse pyramid training is a proven training methodology that works well for slightly advanced and more advanced exercisers. If you have a few years of training experience and feel like you're getting stuck, or if you want to build as much strength and muscle mass as your genetics allow, then reverse pyramid training can help you.

Follow the guidelines in this article and you'll avoid the pitfalls of this style of training and have no trouble putting together effective workouts that are also fun.

References:

1. https://www.ncbi.nlm.nih.gov/pubmed/2585297
2. https://www.ncbi.nlm.nih.gov/pubmed/20847704
3. https://www.ncbi.nlm.nih.gov/pubmed/128681
4. https://www.ncbi.nlm.nih.gov/pubmed/18787090/

Source: https://www.muscleforlife.com/reverse-pyramid-training-workout/

By: Michael Matthews

Apr 08, 2019

A question of strength Part 26

Make me vascular!

Q: Is there a way to become more vascular?

A: Yes. First you need to get to a low body fat percentage. If you are carrying around 20% body fat, you will never look vascular. Your vascularity is inversely proportional to your body fat percentage.

But there are also nutrients that can increase your vascularity. One of them is a type of glucosamine that is blood vessel specific. Resveratrol can also improve your vascularity as it strengthens the vascular system.

Compounds such as acetyl carnitine and citrulline, which increase nitric oxide production, can improve the elasticity of blood vessels when taken over a longer period of time, which will help you look more vascular when you're pumped up.

No more man boobs

Q: I have man boobs. No gynecomastia from steroids or puberty gynecomastia, just a lot of fat deposits in the chest area. This fat seems to stay even when I define. Is there anything non-surgical that I can do? What does this say about my hormone profile?

A: In most cases - almost always, actually - this is a sign of zinc deficiency. Zinc is the best natural aromatase inhibitor.

How many people eat organic nuts? How many people eat unrefined grains? How many people eat meat from grass-fed cattle? Shellfish or oysters? Pretty much everyone suffers from a zinc deficiency - especially people who exercise with weights.

Low zinc levels are synonymous with increased aromatase enzyme activity and this means man boobs. In the last ten years, I have not seen a male client who did not suffer from a zinc deficiency to begin with.

Other things that have natural anti-aromatase activity would be grape seed extracts, resveratrol and DIM. You should also try to eliminate xenoestrogens with calcium D-glucarate. This is not a source of calcium, but a source of D-glucarate, which eliminates exogenous oestrogens.

Eliminating xenoestrogens is also very difficult if your diet is low in fiber. I prescribe 30 grams of fiber per day to every man with male breasts who comes to me, divided into 40% soluble fiber and 60% insoluble fiber. DIM also works well in this regard.

I sell a bunch of these products in England because so many of the men there have man boobs because they drink so much beer. Beer has an estrogenic effect. Now before anyone asks - if you have to drink alcohol, it's worth mentioning that red wine prevents aromatization. Pinot Noir or Merlot are good choices. You don't see many men with man boobs in France.

Stretching: good and bad news

Q: What are your protocols for your athletes when it comes to stretching?

A: There are three different types of stretching, each of which has its own pros and cons. A rule of thumb is that the types that are good for short-term improvements are bad for long-term improvements and vice versa.

The key to very good mobility and flexibility is to use all three methods in the right order. The correct order is PNF, then ballistic and lastly static. But never do stretching before training with weights.

To become flexible, you need to do flexibility training. Sounds pretty obvious, doesn't it? But the scientific evidence is quite clear: 20 minutes a day, four days a week, to warm up for training does not improve flexibility.

The minimum amount of flexibility training you need per week to improve your flexibility is six hours. The good news is that after 6 to 8 weeks you will be as flexible as your genetic predisposition allows. And after that, you can maintain that flexibility with just one hour of flexibility training per week.

So if you're serious about your flexibility, you need to specialize in it. The good news is that once you're agile, you can maintain it with just a little training each week.

Deadlifts and a wide waist

Q: Can deadlifts make your waist wider?

A: No, only fat will do this. When iron sports were still a subculture, before Arnold popularized the sport, all iron athletes - bodybuilders, powerlifters and weightlifters - trained and hung out together. Weightlifters trained curls, powerlifters performed Olympic squats and bodybuilders trained power cleans. And powerlifters also ate cleaner back then.

When bodybuilding became a mainstream sport, many of these guys gave up good exercises and this mix of training and nutrition styles was lost. Now there was a disconnect. Powerlifters started eating burgers and fast food. They got fat and people associated deadlifts with the wide waists.

I've seen alpine skiers move 250% of their body weight doing deadlifts - and they had narrow waists. Deadlifting will build your glutes, but it does nothing to increase your waist size. To reiterate: the only thing that will make your waist wider is fat. It's not the training that's responsible for a wide waist, it's the diet.

And remember that the abdominal muscles have a potential - albeit small - for hypertrophy in response to training. So it may well be that an elite discus thrower who has performed a million repetitions of body rotations has a wider waist than the average person, but at this point we are talking about volume. Even Greco-Roman wrestlers who perform a lot of rotational movements against a resistance can have a wider waist than average athletes. In fact, they have a thicker waist than freestyle wrestlers. The same is true for judo fighters.

But we are not talking about 40 centimeters more waist circumference here, but perhaps 2 to 5 centimeters and it is muscle and not fat. However, the average exerciser or bodybuilder has nothing to worry about.

Pimp My Serratus

Q: Even with a single-digit body fat percentage, my serratus is not very visible. Is there a way to specifically build this muscle?

There are actually two different serratus anterior muscles. One lifts the shoulders (shoulder flexion) and the other is responsible for shoulder extension. If you do a lot of dumbbell shoulder presses and pull-ups, you will also train your serratus. Pull-ups will train the other part of the serratus.

Usually, a person who does not have a visible serratus, even with a low body fat percentage, will not have performed enough dumbbell exercises such as dumbbell bench presses and dumbbell rows through the full range of motion. He will have used the barbell too often (which means a smaller range of motion).

Look at the people who have the best developed serratus - gymnasts. They pull and push themselves up on equipment. The average bodybuilder should simply do more dumbbell training through the full range of motion to improve their serratus development.

Abduction - yes or no?

Q: What do you think of abbreviated reps, where you use some momentum from the body to force an extra rep or two of biceps curls?

I have no problem with faked reps if they are used to overcome concentric resistance so that you can use more weight on the concentric part of the movement.

In other words, you are faking the upward movement (concentric part of the movement) because you want to lower a heavier weight than you can move up to focus on the negative portion of the movement. This is an eccentric curl.

However, if a guy says he can do 8 reps of curls with 90 kilos, but each repetition gets worse and worse, then he can't do 8 reps of curls with 90 kilos, he can only do 8 deviated reps with 90 kilos.

Fake reps can be used to increase the duration of a set. For example, you could do 6 reps with good form and then use some momentum on the last two reps so that you can lower the weight in a controlled manner. I think something like that is fine.

The problem, however, is that most exercisers who fudge on curls do the same on bench presses, deadlifts, etc. They let their ego influence their training.

So there are two situations in which abduction is okay:

To continue a set at a concentric level after strength has waned.
As a way to bypass the concentric range of repetition to perform purely eccentric repetitions.

repetitions. However, you should make sure that you also consider this to be eccentric training.

A good application for deviated repetitions is to power clean a weight so that you can lower it in a controlled manner in a reverse barbell curl movement.

Another good example would be pushing a weight up in a push press movement (standing shoulder press with momentum from the legs) and then lowering it in a controlled manner.

The point is that you're not training like those clowns who claim to be moving huge weights when they're only doing 40% of the work and their training partner is doing the rest - although you have to hand it to those training partners - they have great trapezius development.

How much protein?

Q: Does the old "two grams of protein per kilogram of body weight" rule still apply? I hear some trainers say we need less protein, while others recommend 300 grams of protein per day for a 90 kilo athlete?

A: For a 90 kilo man, 300 grams of protein per day would be the absolute minimum. In fact, I think the rule should recommend something more along the lines of 4 to 4.5 grams of protein per kilogram of body weight, assuming the person is lean.

For about 70% of the population that doesn't tolerate carbohydrates in large amounts very well, 4.5 grams of protein per kilogram of body weight is good for mass gain. It can make a huge difference. Personally, I couldn't get over 85 kilos until bodybuilder Milos Sarceb convinced me to eat 4.5 grams of protein per kilogram of body weight. It wasn't long before I weighed more than 90 kilos when I was lean.

If a person is doing very well with carbohydrates, the value would drop to 2 to 3.5 grams of protein per kilogram of body weight.

So you have to individualize your protein intake to a certain extent. Nevertheless, most people do not "deserve" the carbohydrates they eat. The rule for most people is that they have to earn their carbohydrates.

The truth about overhead weight squats

Q: Are overhead weight squats a good exercise or just a fad? And are they good for hypertrophy?

Overhead weight squats aren't much good when it comes to mass gains, but as a tool for assessing performance, they're unbeatable.

You can gauge an athlete's risk of lower body injury when performing their sport by how well they can perform overhead squats. Perfect form equates to an extremely low risk of injury and research groups from Sweden and Switzerland have clearly demonstrated this in various studies.

Why is this exercise unsuitable for mass gain? Because hypertrophy is the product of time under tension and load. It has to be heavy enough and last long enough. This will not happen with overhead squats.

Even Olympic weightlifters no longer perform this exercise. The people in the know stopped using this exercise in 1975. It's a forgotten exercise for training purposes...and for good reason.

The only reason that exercisers find this exercise challenging is because they are not particularly agile. It's one of those exercises that looks cool but is a complete waste of time.

Scapjacks

Q: I remember seeing a unique way of training in MM2K magazine where you did dumbbell curls with one hand and cable tricep presses with the other arm at the same time. This type of training was supposed to generate some sort of neurological overlap and increase neuromotor drive. What the hell was that?

Scapjacks. This is a way to recruit more motor units.

If you simultaneously activate the elbow flexors (biceps) on the right side and the elbow extensors (triceps) on the left side, then you recruit more motor units in both pools of motor units. Hammer Strength has even produced training machines that utilize this neurological principle.

The problem, however, is that you have to adjust the weight very precisely so that you reach the point of muscle failure with both arms after the same number of repetitions - i.e. with the biceps and the triceps arm. This is difficult to achieve with the weight increments in commercial gyms.

So scapjacks were a very good idea in their day and they still have their value, but they haven't passed the practical test.

Every trainer goes through this phase of trying to look for things that are cool. However, as he gets older and wiser, he relies more on the tried and tested.

Here's an analogy. Scapjacks are like a flying kick with a spin. You try it once in a fight and it doesn't work. A kick to the balls is still the best option there. So if you want to recruit more motor units, try pull-ups or dips on rings instead of scapjacks.

The best way to use creatine

Q: Creatine has been around forever and has been studied to no end. What are your current guidelines for its use?

Creatine is one of those things that works best when you first start using it. It's like sex - you'll always remember the first time.

I still believe in the loading protocol. A lot of these guys who advise against a loading phase are basing their recommendations on studies that have used very soft-edged training protocols. No one needs a creatine loading phase for such soft-purge programs.

The advanced exerciser should use a small dose (5 grams) of creatine before training and another small dose after training.

Incidentally, the so-called "side effects" of creatine such as stomach problems were caused by cheap creatine brands that turned out to be contaminated with heavy metals.

There was cheap creatine from China that was analyzed to contain 97% creatine and 3% heavy metals. I have never seen side effects like cramps, diarrhea, etc. after using high quality creatine (as long as you don't use too much of course).

You should also keep something else in mind: Creatine has other functions besides increasing strength and muscle building, which include preventing brain aging and de-acidifying the body.

Source: https://www.t-nation.com/training/question-of-strength-43,https://www.t-nation.com/training/question-of-strength-44

From Charles Poliquin

Apr 04, 2019

The Best Way to Stimulate Muscle Hypertrophy (Build Muscle) Part 2

After describing what the term hypertrophy means and how you can stimulate hypertrophy in the first part of this article, in this second part of this article I will discuss training frequency and show you how you can put all this theory into practice using some example training programs. Last but not least, I will briefly discuss supplements that can help you build muscle.

How often should you train a muscle group?

You may have heard that training frequency is like protein intake. Many people say that training a muscle group only once a week is like eating a low-protein diet - neither will help your muscle growth. But this is simply not true.

Increasing your training frequency just to increase frequency will not necessarily improve your results. Training everything two to three times a week is not necessarily better for muscle growth.

How often you can and should train each muscle group depends on the intensity (load) and volume (repetitions) of your individual training sessions. And here is a general rule:

The higher the volume and intensity of your individual training sessions, the less frequently you can perform them. In other words, if you increase the intensity of your training, you have to reduce the volume. And if you reduce the intensity, you can increase the volume.

The reason for this is that heavy training with weights - and especially training with heavy multi-joint exercises - puts an enormous strain on the body. You can only do a certain amount of heavy training per week before you start to experience problems associated with overtraining.

This is why popular strength training programs like Starting Strength and others have you doing squats and deadlifts two to three times a week...but only 3 to 5 sets per workout.

And this brings us to the next point:

A well put together training program does two things for every major muscle group in your body:

It emphasizes heavy basic exercises whenever possible.
It keeps you in an optimal range in terms of the total number of sets per week (the volume).

Number one is quite simple - choosing exercises and rep range based on percentages of 1RM weight.

Number two is a bit more complicated as it is difficult to set guidelines that are suitable for every exerciser. As you know, volume must necessarily be modified based on intensity, but there are other factors such as diet, training experience, quality of sleep, genetics, etc. that come into play.

We can seek advice on this from the scientific literature (and where this overlaps with anecdotal experience). A good starting point is a comprehensive review of studies on training with weights conducted by researchers at the University of Gothenburg (1).

This review concluded that the optimal volume is in the range of 60 to 180 repetitions per muscle group per week when using weights in the range of 60 to 80% of 1RM weight. As you would expect, the lower end of the repetition range applies to heavier weights and the upper end to lighter weights.

So, for example, if you perform the majority of your sets in the range of 80 to 85% of your 1RM weight, then your total reps per week and muscle group should be in the range of 60 to 80. On the other hand, if you're using significantly lighter weights, then your total weekly volume should be closer to the upper end of the repetition range near 180 reps.

And if you're using a program that has you moving moderate weights in the 70 to 75% range of your 1RM weight, then your total weekly reps should also be somewhere in the middle of the 60 to 180 rep range.

Another good paper on this topic that is worth reading is a large study review conducted by researchers at Arizona State University that came to similar conclusions (2). The conclusion of this review was that when it comes to building muscle, training frequency is not as important as intensity and total weekly volume. In other words, training with heavy weights and achieving an optimal weekly volume are more important than the number of training sessions you complete.

There is evidence that increasing frequency can increase hypertrophy (3), but we need more research to answer important questions on this topic and better categorize these results. Here's what the author of the study, Dr. Brad Schoenfeld, had to say on the subject:

All of the muscles we studied showed greater growth with higher training frequency.

For the biceps, the results were "statistically significant", meaning that there was a 95% higher probability that these results were not due to chance. Although the results for quadriceps and triceps did not reach statistical significance, other statistical values indicate a fairly clear benefit of a higher frequency training program.

The results appear to be consistent with the time curve of protein synthesis, which lasts for approximately 48 hours (there is evidence that this time curve is shortened with increasing training experience).

Theoretically, repeated stimulation of protein synthesis after this has subsided would result in greater gains over time.

But before you jump on this bandwagon and throw your current training program out the window, there are a few things you need to consider if you want to translate these results into practice. First of all, it's important to remember that in this study, volume was equalized across the different scenarios.

This was done to isolate the effects of frequency on muscle adaptations - an essential strategy for determining causality. However, the primary benefit of a split program is the ability to increase volume per training session while allowing adequate recovery between training sessions.

Since there is a close dose-dependent relationship between volume and hypertrophy, weekly volume must be factored into this equation. Certainly, it is possible that a split program with a higher weekly volume may work as well or even better than a full body workout - or maybe not. We simply don't know based on the currently available literature.

In addition to this, the vast majority of subjects in the study reported using a split program as the basis of their usual training, where the muscles are trained only once a week. This of course opens up the possibility that the unfamiliar stimulus to the body may have influenced the results.

Indeed, there is some research showing that muscle adaptations are increased when program variables are altered outside of traditional norms. It is therefore conceivable that subjects in the whole-body training group could benefit from the unfamiliar stimulus of a higher training frequency.

Therefore, considering the current state of the scientific literature and anecdotal evidence, I think it is reasonable to say the following:

Each type of training split has its pros and cons: A well put together training split by muscle group will be better than a poorly put together full body training program and vice versa. You should choose a training split and program that best suits your circumstances and needs.
You should look at training frequency as a tool to achieve your weekly target volume...not as a non-negotiable aspect of muscle building (like progressive overload, for example).

Muscle building programs that really work

Every word I've written and every study I've linked to would be meaningless if you couldn't use this article to get results. So I want to end this article with a few workout programs that will show you first hand how all the pieces of this puzzle fit together.

Here they are...

The 5 day training program

Work sets at 85% of 1RM weight (4 to 6 reps) unless otherwise noted.
Warm up by performing 3 to 4 sets of 8 to 10 repetitions with 50% of your 1RM weight.
Rest 3 to 4 minutes between sets.
Rest 1 minute between warm-up sets
Increase the weight when you reach the upper end of a repetition range for a set.

Day 1: Chest & abs

Barbell incline bench press - warm-up sets and then 3 work sets
Dumbbell incline bench press - 3 work sets
Barbell flat bench press - 3 work sets
Face pulls - 3 work sets of 8 to 10 repetitions per set with 1 to 2 minutes rest between these lighter sets
3 Ab Circuits

Day 2: Back and calves

Barbell deadlifts - warm-up sets and then 3 work sets
Barbell rows - 3 work sets
Pull-ups with wide grip - 3 work sets (with additional weight if possible)
Optional: Lat pull-ups with a narrow grip - 3 work sets
Optional: barbell shoulder raises (shrugs) - 2 work sets
Standing calf raises - 3 sets of 4 to 6 repetitions
Sitting calf raises - 3 sets of 4 to 6 repetitions

Day 3: Shoulders and abs

Barbell shoulder presses standing or seated - warm-up sets and then 3 work sets
Side raises - 3 sets
Side raises bent over - 3 work sets
3 abdominal muscle circuits

Day 4: Legs

Squats - warm-up sets and then 3 work sets
Leg presses - 3 work sets
Romanian deadlift - 3 work sets
Calf raises on the leg press - 3 sets of 8 to 10 repetitions
Donkey calf raises - 3 sets of 8 to 10 repetitions

Day 5: Upper body & abs

Barbell incline bench press - warm-up sets and then 3 sets of 8 to 10 reps with 1 to 2 minutes rest between these lighter sets
Barbell curls - warm-up sets and then 3 work sets
Close bench press - 3 work sets (no need to warm up after the incline bench press)
Alternating dumbbell curls - 3 work sets
Seated tricep press - 3 work sets
3 abdominal muscle circuits

The 4 day training program

Day 1: Chest & triceps & calves

Barbell incline bench press - warm-up sets and then 3 work sets
Barbell flat bench press - 3 work sets
Dips (chest variation, with additional weight if possible) - 3 work sets
Seated tricep presses - 3 work sets
Standing calf raises - 3 sets of 4 to 6 repetitions
Sitting calf raises - 3 sets of 4 to 6 repetitions

Day 2: Back & biceps & abs

Deadlifts - warm-up sets and then 3 work sets
Barbell rows - 3 work sets
Pull-ups with wide grip - 3 work sets (with additional weight if possible)
Barbell curls - 3 work sets
3 abdominal muscle circuits

Day 3: Upper body & calves

Barbell incline bench presses - warm-up sets and then 3 sets of 8 to 10 repetitions with 1 to 2 minutes rest between these lighter sets
Barbell shoulder presses sitting or standing - warm-up sets and then 3 work sets
Side raises - 3 work sets
Side raises bent over - 3 sets
Calf raises on the leg press - 3 sets of 8 to 10 repetitions
Donkey calf raises - 3 sets of 8 to 10 repetitions

Day 4: Legs & abs

Squats - warm-up sets and then 3 work sets
Leg presses - 3 work sets
Romanian deadlift - 3 work sets
3 abdominal muscle circuits

The 3 day training program

Rest at least one day between each training session.

Day 1: Pulling & Abs

Deadlift - warm-up sets and then 3 work sets
Barbell rows - 3 work sets
Pull-ups with wide grip - 3 work sets (with additional weight if possible)
Barbell curls - 3 work sets
3 abdominal muscle circuits

Day 2: Presses and calves

Barbell incline bench press - warm-up sets and then 3 work sets
Barbell shoulder presses standing or seated - warm-up sets and then 3 work sets
Barbell flat bench press - 3 sets
Side raises - 3 sets
Optional: Close bench press - 3 work sets
Standing calf raises - 3 sets of 4 to 6 repetitions
Sitting calf raises - 3 sets of 4 to 6 repetitions

Day 3: Legs

Squats - warm-up sets and then 3 work sets
Leg presses - 3 work sets
Romanian deadlift - 3 work sets
Calf raises on the leg press - 3 sets of 8 to 10 repetitions
Donkey calf raises - 3 sets of 8 to 10 repetitions

Do one of these workouts for the next 8 weeks and see how your body responds. In terms of results, the 5 day program is better than the 4 day program, which is better than the 3 day program.

What about supplements?

I saved this topic for last because, quite frankly, supplements are far less important than proper nutrition and training. Supplements don't build great bodies - proper nutrition and training are necessary for that.

But even though supplements don't necessarily play a vital role in muscle building and fat loss, and can sometimes be a complete waste of money, the right supplements can help. The truth is that there are safe and natural substances that have been scientifically proven to provide benefits such as increased strength, increased muscle endurance, increased muscle growth, increased fat loss and more.

Here are some supplements that can help you build muscle

Creatine

Creatine is a substance that occurs naturally in the body and foods such as red meat. Creatine is probably the most studied compound in the field of sports supplements and hundreds of studies have come to a very clear consensus: supplementing with creatine helps:

In building muscle mass and strength (4)
Improve anaerobic endurance (muscle endurance) (5)
Reduce muscle damage and muscle soreness (6)

Protein powder

While you don't necessarily need protein supplements to build muscle, considering the amount of protein you need on a daily basis, it can be difficult to get all your protein from natural foods. This is the main reason I use protein supplements, with whey protein being particularly good for post-workout protein intake.

Pre-workout booster

A good pre-workout supplement can give you extra energy in the gym and boost your stamina and performance. You should look for the following ingredients in a good pre-workout product:

Caffeine gives you much more than an energy boost. It can also increase muscle endurance and strength.
Beta-alanine is a naturally occurring amino acid that can reduce exercise-induced fatigue, increase anaerobic exercise capacity and accelerate muscle growth.
Citrulline malate is an amino acid that can increase muscle endurance, reduce muscle soreness and increase aerobic performance
Betaine is a naturally occurring plant compound that can increase muscle endurance and strength, as well as growth hormone release and IGF-1 production in response to exercise.
Theanine is an amino acid found primarily in tea that can reduce the effects of physical and mental stress, increase nitric oxide production and improve alertness, focus, memory, mental ability and mood.

The bottom line on hypertrophy

As you can see, the science on muscle building is pretty straightforward. In the future, science will continue to deepen our knowledge of the underlying mechanisms and how we can further optimize our results, but we "normal exercisers" who just want to be muscular, hard, lean and strong already have all the knowledge we need at our fingertips.

If you follow the advice in this article, then you can already tap into most of your genetic potential for building muscle.

Here is a brief summary:

1. we should emphasize heavy weights in our training

Training with high reps has its uses and applications, but if you want to build muscle as quickly as possible, you should focus on weights in the 75+% of your 1RM weight range.

2. we should focus on multi-joint exercises

Again, this topic would deserve its own article, but a well-constructed training program that builds on basic exercises will outperform any program that includes mainly isolation exercises - every time.

3. we should ensure progression

Regardless of the rep range used or exercise selection or anything else, you need to ensure that you achieve progression over time. And this means performing more reps with the same weight, which will eventually allow you to increase the weight on the bar, whereupon you try to perform more reps with the new weight, etc.