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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)