Download HIT, periodization, 5X5, 10X10, Max

HIT, periodization, 5X5, 10X10, Max-OT, volume, intensity, are some
words associated with different training theories. It’s easy to compile
tons of different training theories, but not so easy to choose the most
effective ones.
What is the most effective training theory for gaining mass? Why?
Reading through some of the many articles here on Bodybuilding.com or any other
muscle websites, it is clear that there are a variety of methods that people are using in
order to increase their muscle size. Now, this creates a problem for the reader. This
reader wants to put on a significant amount of muscle mass, but which of the many
training theories should this reader follow?
This is where it comes down to the trials and errors that every athlete goes through.
Everyone’s body is different, and this means that the most effective training method for
one person can most certainly be less effective than other methods. Not to say that the
theory outlined below is the absolute best theory for gaining mass, but it absolutely is
effective.
Basically, rather than using one of the workouts with specifically defined numbers or reps
and sets above, I prefer a bit of a more simple principle. The principle behind this
workout is to push (or pull) until you feel an adequate burn. If you think about it, does it
really matter if you do 10 sets of an exercise when you can essentially do the same
amount of work in 3 or 4 sets?
Now some people will argue that it’s not possible to stimulate the same amount of muscle
with a workout of 3-4 sets in comparison to 10 sets of each exercise, but it really all
comes down to pushing yourself as hard as you possibly can in the gym. This means a
few things must be done.
 The first is lifting weights as heavy as you can handle while retaining perfect form
for each set. The high amount of weight allows the maximum stimulation of the
muscle fibers to occur while the focus on proper form ensures that you’re
stimulating the muscles that you are intentionally targeting.
 The second is making sure to raise the weight as fast as possible while lowering
the weight in a slow and controlled manner. The quick raising or pulling of the
weight activates many fast-twitch muscle fibers, this basically translates to gains
in strength, which then allow you to raise the amount weight lifted for each of the
exercises use. Lifting heavier weights is directly linked to gains in muscle size.
 The third thing that must be done is to use complex movements rather than
isolation. Use of isolation exercises for very specific muscle muscles rather than
a group is really not a good idea for anyone, save very experienced bodybuilders.
More importantly, compound lifts are much more efficient in the sense that they
stimulate so much more muscle per exercise than an isolation lift which is really
the goal here; to increase the size of the muscles. When using isolation exercises
only, the connection between muscle groups won’t be as strong either. This

means that if you’re trying to put on some mass for a sport, you’re not going to be
as strong as athletes that train large muscle groups because you don’t have the
strength in the stabilizer muscles that help connect the movement from muscle to
muscle.
The final, and quite possibly most important thing that must be done to put on
some nice muscle is to completely and totally focus on the muscle you’re working
on while lifting. This connection between mind and muscle, although only
seemingly important, is the most important thing. Personally I feel that I get
about a 30-40% greater contraction when I’m focusing on the muscle group, than
just lifting the weight. The soreness I feel the day, or sometimes two days after is
always there, reminding me of how well my workout went.
Outline a workout routine using this training theory.
The Workout:
This workout will consist of a 5 day split. Rest days should be inserted where needed,
but the split has basically gives each muscle group a day rest in between days where you
feel it is necessary.
Day 1: Back and Biceps:
Wide Grip Pull-ups 3x10 Reps
Elevated Cable Rows 3x 6-8 Reps
Bent Over Barbell Rows 3x10 Reps
Cable Rope Rear-Delt Rows 3x8 Reps
Close-Grip Front Lat Pulldown 3x 10 Reps
Barbell Curl 3x8-10 Reps
Concentration Curls 3x8 Reps (Last set to Failure)
Day 2: Chest and Triceps
Incline Dumbbell Bench Press – 3x 8-10 Reps
Dumbbell Decline Flyes - 3x 8Reps
Cable Crossover- 3x6 Reps (Think of Ronnie Coleman’s Most Muscular when doing
these)
Flat Dumbbell Bench Press - 3x10-12 Reps
Dips – 3 x10 Reps
Lying Dumbbell Triceps Extension – 2x8 Reps
Bench Dips – 3x10 Reps (Last Set to Failure)
Day 3: Lower Back and Abdominals
Hyperextensions (Back extensions) 3x15 Reps
Stiff Leg Barbell Good Morning 3x10 Reps
Weighted Ball Hyperextension 3x 15 reps
Ab Crunch Machine 3x 15 reps
Ab Roller 3x 10 reps
Decline Oblique Crunch 3x 15 Last Set to Failure
Day 4: Shoulders
Dumbbell Shoulder Press - 3x 8-10 Reps
Front Dumbbell Raises - 2x 10-12 Reps (for each arm)
Lying Rear Delt Raise - 3x6-8 Reps
Reverse Flys - 3x 6-8 Reps
Standing Side Lateral Raises – 4x12 Reps (Last set to failure)
Dumbbell Shrugs 4x8-10 Reps (Last set to failure)
Day 5: Legs
Barbell Squats 3x8-10 Reps
Leg Extensions 3x 8 Reps
Barbell Lunge 3x 8 Reps
Romanian Deadlifts 3x 10 Reps
Lying Leg Curls 3x 10 Reps
Calf Raises 3x18-20 Reps (Seated or standing)
-Now the beauty of this workout regimen is that the goal is to put on clean and solid
mass. This means that cardio is not advising, and certainly not required. No Cardio!
Do you add or edit anything to this theory of training, or do you follow
it perfectly as written?
As stated before, the key to building massive amounts of muscle is to stimulate as
many different muscle fibers as possible. This means that varying the exercises that you
do, whether it is changing the angle at which it’s performed, changing to dumbbells from
barbells or even simply picking different exercises all help accomplish this. Variants like
these will for instance, in the chest workouts will work on different parts of the chest in
each workout including the outer part of the muscle in addition to the inner and upper
portion of the muscle.
Overall I actually advise you to change the exercises up from time to time to keep
your body guessing. This basically will help prevent the dreaded plateau effect that so
many bodybuilders claim to have reached. Personally I don’t believe in the plateau effect
at all, more variety is necessary to leap past the trap of the same workouts without
changing the routine up.
What kind of results can one expect from this style of training?
This quite possibly could lead to the biggest change in your physique that you
have ever experienced. Keep in mind that what you put into this routine is what you
really get out of it, but if you push yourself 105% each and every lifting session, you can
achieve gains beyond what you can imagine. This also takes time, so patience is an
important virtue.
One thing that isn’t specifically noted in this article about a mass gaining phase in
life is nutrition. This is almost more important than the workout in the sense that if
you’re not getting the adequate amount of calories and even more importantly protein,
there is no way you can put on as much clean mass as what is actually possible. It is
absolutely essential that you consume a post workout shake with protein and simple
carbohydrates. I advise that you pick up a post workout supplement such as Universal’s
Torrent or Optimum Nutrition’s After Max. These supplements contain whey proteins
and simple starches such as waxy maize which are both very quickly absorbed into the
body to feed those burning muscles. These products also contain creatine, which has a
multitude of positive muscle-building effects, but very simply stated floods water into the
muscle for quicker recovery and an ability to lift those extra few reps the next time you
go to the gym. In addition to a post-workout supplement, you need to be sure to be
consuming more calories than you’re expending each day, keeping your protein intake to
at least 1 gram for every pound of body weight. If you think about this, it is really a very
hard thing to do. Picture this, a chicken breast has somewhere around 20 grams of
protein. And if you’re a 200 pound guy, you would have to eat 10 chicken breasts each
day to reach the desired amount of protein. Supplements such as whey and casein protein
make this much easier to accomplish, and should never be skimped on when trying to put
on mass. Now some people talk of a very high protein intake possibly having negative
side effects on the liver and kidneys, which is why you should also be drinking plenty of
water to help flood the metabolites of the excess protein through the body cleanly.
BONUS QUESTION: Which training theory is most advanced and
should not be attempted by beginners or intermediates?
One of the most advanced training theories that I have come across is becoming more
common throughout the bodybuilding community, and it is the idea of using Olympic
lifts to put on mass quickly. Although I will be the first person to say that it can be an
extremely effective way to put on mass, because it is essentially using the two most
compound lifts known to man, it is certainly one of the hardest to master. Olympic lifters
have trainers watching their every move, each and every time they go to the gym to work
out. I sincerely doubt that everyone reading this article has the luxury of an Olympic
weight lifting coach. But the reasoning behind this is that these lifts, the clean and jerk
and the snatch, are incredibly dangerous is performed improperly. The danger of injury
only increases further with each plate added to the end of the barbell. Simply stated, the
Olympic lifts are not meant for beginners nor intermediates, as the benefits clearly do not
outweigh the risks of serious injury.
Thanks for reading!
-K (Opiewags99)