We have translated several important knowledge from scientific language into human language that will help you grow muscles as efficiently as possible.
We believe that almost everyone who reads fitness texts understands that exercise can increase both strength and muscle size. However, there is a clear difference between strength training and training aimed specifically at increasing muscle size.
How muscles grow
Weight training itself does not cause muscle growth. But the load received during training causes fatigue and stimulates physiological mechanisms, which, mainly during rest, cause the muscles to increase. Growth occurs as a result of an increase in the thickness of muscle fibers and the volume of fluid in muscle cells.
Growth capacity muscle mass depends on gender, age, weight training experience, genetics, amount and quality of sleep, nutrition and fluid intake, and even stress levels can affect the ability to gain weight. For example, work overload or insufficient sleep can significantly reduce muscle growth, despite proper training and food.
Mechanical and metabolic stress
There is no doubt that if you regularly and correctly lift iron, this leads to an increase in muscle volume and strength, however, scientists still have not decided what exactly causes muscle growth.
Workouts cause two specific type stress: mechanical (micro tears in the muscles - read more: “”) and metabolic (triggering chemical repair processes due to energy expended by the muscles), and they both can provide the necessary stimulus for muscle growth.
The challenge for research is that both mechanical and metabolic stress act in tandem, and isolating the effects of each separately on muscle growth is not easy.
“Slow” and “fast” muscle fibers
To design an exercise program to maximize muscle growth, you need to understand physiology.
There are two main types of muscle fibers: slow-twitch and fast-twitch. Fast-twitch fibers are larger in diameter than slow-twitch fibers and, accordingly, occupy a more prominent place in your muscles.
“Slow” fibers are also classified as aerobic, due to their high oxidative abilities, which enable them to contract for a long time. They are best suited for long-term activities that require minimal effort (such as long-distance running).
Fast-twitch muscle fibers have a high excitation threshold and high speed conduction signals and are better suited for fast efforts (which is why runners short distances look like athletes compared to stayers). In other words, these are the fibers you need to successfully jerk a heavy barbell.
Repeated effort method. If you want to grow, do sets to failure
It's not enough to just lift weights at high reps unless it causes muscle failure. The body stores and uses energy very efficiently, so repeating exercises with a constant load can limit the amount of mechanical (roughly speaking, they will tear badly) and metabolic stress (little growth hormones will be released) on the muscles and minimize the results of the workout.
Simply put, to maximize muscle growth, it is advisable to do exercises until muscle failure (I can’t do it anymore!)
3 types of training
Scientists Zatsiorsky and Kremer in 2006 identified three fundamental types of training: the maximum effort method, the dynamic effort method and the repeated effort method. The first two methods are good for their purposes, but are not the most effective for muscle growth.
1. Maximum effort method
This method uses significant weights to increase the activity of “fast” muscle fibers (which we wrote about in more detail above). Roughly speaking, the maximum effort method is associated with lifting the maximum possible weight (and therefore a small number of repetitions per set).
The main stimulus from the maximum effort method is mechanical (aimed at creating micro-tears in the muscles), myofibrillar hypertrophy with a significant increase in strength and a moderate increase in muscle mass.
The maximum effort method is effective for developing strength, but not the most effective remedy increasing muscle mass.
2. Dynamic force method
Dynamic effort training does not use maximum weight, but rather focuses on moving the weight as fast as possible to stimulate motor units.
This method is most effective for increasing the rate of force development and contractile power required in many sports or dynamic activities. However, it does not provide enough mechanical or metabolic stress to the muscles needed to stimulate growth.
3. Repeated Effort Method
The repeated effort method does not involve maximum loads, but the need to do exercises until muscle failure occurs (when it is no longer possible to perform any further repetitions in the set).
The last few repetitions, which have to be done through the burning sensation, can involve all the fibers in the contraction. target muscle and cause significant overload. When using the repeated effort method, slow motor units are activated at the beginning of the approach, and as they tire, the “fast” muscles will also be activated.
The method of repeated effort and performing an exercise to failure is most effective for muscle growth, says science. It is important to work until failure. If the load is insufficient or the approach is not performed to failure, stimulation of the “fast” motor units (as you read above, they are the ones that mainly give volume to the muscles) does not occur or the necessary metabolic conditions are not created to promote muscle growth.
Sleep and recovery are just as important as training and nutrition itself.
Rest is the most underrated element of training. No matter how long you endured the pain of those last reps or how diligently you ate up the protein and calories in your diet, it's not as important as the time it takes for nutrients and hormones to promote muscle protein synthesis after exercise.
Exercise and food are an important part of the muscle growth equation, but they're not the whole story. Adequate recovery is very important - it is necessary to give the muscles enough time to replenish glycogen reserves and undergo the processes of reconstruction and creation of new muscle tissue.
The recovery required for muscle growth is 48–72 hours between training sessions for a particular muscle group. This scientific argument, by the way, speaks in favor of split training - when each muscle group receives the main load, for example, once a week.
Inducing mechanical and metabolic stress during your gym training will only make sense while the hormones and substances necessary for muscle growth are released during REM sleep. This means that a full night’s sleep is important for muscle growth after training. Inadequate sleep and recovery will ruin your efforts in the gym and at the dinner table. Moreover, lack of sleep can increase adrenaline and cortisol levels, which can also reduce the ability to form new muscle tissue.
Lack of sleep, poor appetite, long-term illnesses, and loss of growth as a result of exercise are all symptoms of overexertion that can significantly impact a person's ability to achieve their fitness goals.
“Underrecovery” is another reason to think about overexertion. “To promote muscle growth, rest time is necessary ( active recreation), providing the opportunity to fully recover,” says Schoenfeld (2013).
Training program for gaining muscle mass
Number of repetitions
Science suggests that for maximum muscle growth, select the weight so that you do 8-12 repetitions until muscle failure - it’s good that almost every trainer in the gym seems to know this simple fact. True, now, unlike you, not everyone knows why exactly.
Amount of rest between sets
Short to moderate rests between sets (30 seconds to 2 minutes) can cause significant metabolic stress.
Number of approaches in each exercise
According to scientists, performing 3-4 approaches provides the most effective mechanical tension for all muscles involved.
Travel speed
Scientists recommend performing movements with maximum effort faster - 1-2 seconds (for example, lifting a barbell), and the eccentric phase of the exercise (for example, lowering a barbell) for a longer period (2-6 seconds). Slower execution of the eccentric phase is necessary to ensure sufficient mechanical tension - it is this “easier” phase of movement that is most important for muscle growth. “From a hypertrophy perspective, eccentric contraction has a greater impact on muscle development. In particular, eccentric exercise has been associated with greater increases in protein synthesis” (Schoenfeld, 2010).
Free weights or machines
Scientist Schoenfeld argues that each type of weight plays a role in optimal muscle growth: “Free weights that involve large number muscles help increase muscle density, while the stabilization provided by the machines allows individual muscles to be more stressed.”
Preparing for serious training
When training for muscle growth with a large metabolic and mechanical effect, it can cause serious muscle damage and is recommended for people with at least one year of training experience.
It is necessary to start with a dynamic warm-up, loading the core muscles (abs, stabilizer muscles and others) to prepare muscle tissue to the stress of high volume training.
Exercise order
It is preferable to start training with complex movements with free weights to engage the maximum number of muscles (for example, squats with a barbell, deadlift It’s best to do this at the beginning of the workout), and during the course of the session, gradually move on to exercise machines that affect individual muscles.
Extreme exercise
The last exercise in each workout must be performed in a weight-loss machine: after all repetitions of the approach to failure, the weight is reduced and the maximum possible number of repetitions must be done with it until failure.
Weight loss approaches can cause significant mechanical and metabolic stress and cause significant discomfort and should be performed at the end of the session.
It is important to dose the load that is necessary for you, because “overload” can be no less harmful to muscle growth than “underload.” For example, in the program recommended by scientists for muscle growth (see below), cardio load is limited. According to Schoenfeld, "too much energy expenditure can reduce muscle growth."
The exercise program presented below is based on the latest scientific research related to increasing muscle mass.
Attention: RM – repeated maximum
Day 4. Rest or low-intensity cardio exercise
For those who don't know CrossFit training (CrossFit wod) can be quite tough. These workouts are designed to test your body's endurance, speed and strength. They can be carried out either individually or in groups. We'll cover six of the toughest exercises in CrossFit.
- FILTHY 50- are the first in terms of rigidity in the CrossFit series of exercises. The scheme is simple - repeat each exercise 50 times, be it squats, pull-ups, jumping, weight lifting, etc. Such WOD (workouts) contribute to optimal pumping of the whole body, putting stress on the knees and elbows. Cardio exercises are most often included in this workout. This training should last at least 25 minutes.
- FRAN (FRAN) is a series of specific barbell exercises and pull-ups that need to be done as quickly as possible. This WOD includes three rounds of repetitions of 21, 15 and 9 times. Even a beginner can do this series of exercises, it all depends on which exercises you choose.
- MURPH- this is pull-ups (100 times), push-ups (200 times), squats (300 times) and running 1.6 km. The training was named after Navy Lt. Michael Murph, killed in Afghanistan. Start and finish squats, pull-ups and push-ups by running. If necessary, the number of approaches can be divided. This training is aimed at developing speed of movement, and, of course, endurance and strength. The duration of the MURF should not exceed 45 minutes.
- The Seven- exercises are performed as quickly as possible in a cycle of seven rounds. Each round includes: seven hand push-ups, seven knee-to-elbow pull-ups on the bar, seven throw-ups (weight 60 kg), seven deadlifts (110 kg), seven burles, seven kettlebell swings (2 pounds), seven classic pull-ups. All rounds must be completed in a minimum amount of time - 20 minutes, for beginners - 40 minutes.
- RYAN (Ryan)- go through five rounds in the minimum amount of time. Each round includes: 7 pull-ups and 21 burlies. This workout promotes optimal muscle pumping and speed development. All five rounds must be completed in 15 minutes, for beginners - in 25 minutes.
- King Kong- complete three rounds of four exercises in a minimum amount of time. Each round consists of one rep deadlift (206kg), two reps of ring power-ups, three reps of 113kg squat cleans and four reps of handstand push-ups. This kind of workout (WOD) is rightly called “training for CrossFit monsters.”
- ANGIE (Angie)- consists of four exercises: pull-ups, push-ups, presses and squats. At first glance, it is difficult to classify Angie as a tough workout, but only a true CrossFit WOD (training) expert can endure 100 repetitions of each exercise. The goal of the training is to complete all these exercises in 30 minutes. This type of training is often called “dead man walking.”
Only an experienced athlete can perform the above CrossFit WOD complex. It is not recommended for a beginner to perform all of the above exercises without an instructor. Professional instructors of the SlugGym club will select for you optimal quantity repetitions of certain exercises with their gradual increase. Remember that only absolutely healthy people can perform the entire CrossFit WOD complex listed above.
We bring you 3 great at-home workouts that will pump up your body and get it ready for beach season. The author of the program is Alex Stewart, personal trainer. Get ready for bikini season!
Sometimes the time and space for your training is very limited. If you're in a bind, try one of these really tough training programs! They are short, intense and won't require much space.
Over the years of training and teaching clients, I have heard a litany of excuses for “Why I can’t train.” People call a million various reasons, but behind them there is always a lack of time. Many people set a goal to exercise more, but having to fit 30-60 minutes into the gym in their busy schedule makes achieving this goal quite difficult.
Most of us lead hectic lives. Work, family, travel, commitments that are often so overwhelming that even the most motivated people can feel discouraged. I actually got a little angry with my clients because I didn't understand. I wondered how anyone's fitness goals could fall by the wayside. But time passed, my career developed, I began to travel a lot. I started improvising my workouts due to limited time and lack of equipment. I began to realize that sometimes finding the time and place for fitness is extremely difficult.
For many years I believed that it was impossible to conduct an effective full-scale one. The idea that training requires hard work is ingrained in my head. free weights and simulators. But since I couldn't always get to gym, I had to change my mind. I learned that it is possible to carry out effective training at home, in a short period of time and with a very limited set of equipment.
Killer workouts outside the gym
These workout programs are hard, intense and require very little space or equipment. You can do them in your backyard, garage, or even in one of the tiny hotel gyms.The best thing about these workout programs is that each one can be tailored to suit your personal fitness level. You can add resistance, increase the tempo, or decrease the rest time to increase the intensity. You can do timed workouts and try to beat your record next time!
These are three of my favorite hard training programs outside the gym. If you're short on time or can't get to the gym today, try one of these. Whichever one you choose, it will take you about 10 minutes and you will be out of breath!
Training program #1: 15-1
This program is very deceptive. It doesn't look that hard, but once you start and the reps start to add up, you'll realize it's a killer workout! The beauty of the 15-1 training program is that you can design an infinite number of workout variations.For each 15-1 workout you need to select 2 movements. Alternate these movements without rest. Sounds simple, doesn't it? But here's the catch: Every time you change a movement, decrease the number of repetitions of the first exercise and increase the number of repetitions of the second. You will start with 15 repetitions of exercise A and 1 repetition of exercise B. If you start, do not change your choice. This is what it looks like:
Although this training style is called 15-1, I recommend that beginners start with 10-1 and then move on to 12-1 before doing 15-1.
The key to this program is to finish the workout as quickly as possible, so be sure to monitor your completion time. If you are unable to increase the number of repetitions, remember when you stopped or when you had to reduce the weight. This will help assess your progress and ensure you are moving towards your goal.
If you started with the 10-1 pattern and didn't feel tired, try the 12-1 pattern next time. If you feel tired enough, continue doing the 10-1 circuit until you can finish the workout 30-60 seconds faster than the first time. Continue moving until you reach pattern 15-1. After this, you can always make the workout more difficult by trying to move faster, increasing the weight, or doing more difficult exercises.
For beginners, I suggest choosing one exercise for the upper body and another for the lower body. This increases the intensity and allows you to stimulate the muscles as a whole. As you get stronger, you can choose two exercises for the upper body or two for the lower body. Advanced trainers can perform two movements for the same muscle group.
Here are some of my favorite combinations for all skill levels:
A couple of exercises for beginners
Push-ups and crunchesPush-ups and squats
Push-ups and lunges
Dumbbell rows and crunches
Dumbbell row and squat
Dumbbell row and lunge
Standing dumbbell press and crunch
Standing dumbbell press and squat
Standing dumbbell press and lunge
Pairs of exercises for intermediate levels
Dumbbell push-ups and rowsStanding dumbbell press and dumbbell row
Standing dumbbell press and triceps extension
Push-ups and squats with dumbbells
Dumbbell rows and dumbbell squats
Standing dumbbell press and dumbbell squat
Pairs of exercises for advanced levels of training
Burpee and dumbbell snatchBurpees and dumbbell squats
Burpees and dumbbell throws
Burpees and standing dumbbell press
Burpees and dumbbell rows
Training program No. 2: 21-15-9
This method is really effective because it allows you to train your entire body very quickly and cardiovascular system. To complete this program, choose about five exercises and perform them all 21 times, then 15 times, and finally 9 times as quickly as possible and without rest.
This is what the workout looks like:
Bent-over barbell row – 21 repsSquats – 21 times
Push-ups – 21 times
Raising the body from a supine position – 21 times
Burpees – 21 times
Bent-over barbell row – 15 times
Squats – 15 times
Push-ups – 15 times
Raising the body from a supine position – 15 times
Burpees – 15 times
Bent-over barbell row – 9 times
Squats – 9 times
Push-ups – 9 times
Raising the body from a supine position – 9 times
Burpees – 9 times
Goal of training- is to complete it entirely. It's a great idea to do a timed workout so you can track your progress. If you were unable to complete your workout or were forced to take more light weight, write it down to track your progress in the future. If you want to make your workout more intense, perform the exercises faster or increase the weights. If this is your first time using this method, use light weights so you can complete the entire program.
As your fitness begins to improve, you'll be able to complete this workout faster and with fewer breaks. You will also be able to gain weight.
Here are some of my favorite exercise groups. Please note that there are no differences between beginner and advanced exercises.
Program 21-15-9 No. 1
Standing Dumbbell Press
Squats
Burpee
Crunches
Program 21-15-9 No. 2
Dumbbell throwBackdraft on TRX (dumbbell row)
Lunges
Push-ups
Program 21-15-9 No. 3
One-arm dumbbell snatchSquats
Chest press with TRX (push-ups)
Dumbbell lateral raises
Double crunches
Program 21-15-9 No. 4
SquatsLunges with changing legs while jumping
Burpee
Bicep curls with dumbbells
Triceps extension
Program 21-15-9 No. 5
ThrustersBent-over dumbbell row
Burpee
One-arm dumbbell snatch
Jumping with knees to chest
Training program No. 3: 10-12-15-18-20 Blitz
The 10-12-15-18-20 Blitz style was designed for a progressive five-week program, but can also be used for solo training. Unlike the other two methods, Blitz is based on working against the clock rather than a specific number of repetitions. Basically, you will do 3-5 exercises one after another for a certain number of minutes without rest. Each week you will train for five days and rest for two days. Rest days cannot follow each other.Here's the layout:
Program 10-12-15-18-20 Blitz
Week 1: 3 exercises with total time 10 minutes
Week 2: 3 exercises with a total time of 12 minutes
Week 3: 4 exercises with a total time of 15 minutes
Week 4: 4 exercises with a total time of 18 minutes
Week 5: 5 exercises with a total time of 20 minutes
In the first week, you will choose 3 exercises and perform them one after the other for 10 minutes. Completing one set of exercises is called a round. Try to complete as many rounds as you can (AMRAP) in ten minutes of work.
I call this method "Blitz" for a reason. Go all out. Keep track of how many rounds and reps you do and try to beat that number the next time you train. Remember: even one extra rep is an improvement.
You are free to choose the exercises and number of repetitions you perform, but I have a few pointers to help make your workouts more effective.
Stick to 12-20 reps for most exercises. If you are doing exercises with own weight or something like jumping rope, you can increase the number of repetitions, but for the most part stay in the 12-20 range.
When choosing exercises, try to choose complex movements and always include at least one exercise top part body and one - on the lower.
Here's an example of a five-week home workout program:
After the fifth week, you can restart the cycle or alternate some of the workouts from the above regimens. If you decide to start the cycle over, choose the exercises that have proven to be the most difficult and do more of them. If you don't want to change the number of reps, make sure you beat your own results last time.
Use this method for a different approach to your training that will maximize intensity and help you break through. training plateau. This full body workout program will help burn excess fat and build muscle density.
If you've hit a training plateau or are just looking for something new to add variety to your workout routine, try my technique, Muscle in 4 Minutes.
Typically we look at any exercise in terms of sets and reps: for example, 3 sets of 12 reps or 5 sets of 5 reps. With “muscle in 4 minutes” the situation is somewhat different. The main thing with this technique is to squeeze out as many repetitions as you can for this exercise, in a 4-minute time period. You can do this for any muscle group, just pick one exercise and do it for 4 minutes, resting as needed.
It may seem simple, but don't mistake it for a cakewalk. Here's everything you need to know.
“Muscles in 4 minutes”: details.
First, the choice of weight is very important. If you take too much heavy weight, your reps in 4 minutes will be too low to achieve muscle hypertrophy. If you train with too light a weight, you may be able to do a lot of reps, but it won't properly stimulate muscle growth.
Once you have selected an exercise and loaded the barbell, machine, cable stack or dumbbell with the appropriate weight, start the timer. In 4-minute intervals, you will perform sets with a short rest to complete as many reps as possible for a specific muscle group.
However, I strongly recommend that you do not force failure from the very beginning of your training. Do about 10 reps on your first set. Then, stop and rest for 15 seconds or so before continuing again. You can experiment with different patterns, such as rest-pause for 4 minutes, but it's all about finding a strategy that allows you to maximize the number of reps you perform.
Ideally, you should perform about 36-45 repetitions in 4 minutes to stimulate the muscle growth. If you can do more than 45 reps, you are using too light a weight. If you failed to complete 36 repetitions, you, on the contrary, exceeded the weight limit and next time you should slightly reduce the weight of the weight.
A typical “muscle in 4 minutes” scheme looks like this:
- 10 reps, rest 15 seconds.
- 10 reps, rest 15 seconds.
- 8 reps, rest 15 seconds.
- 6 reps, rest 15 seconds.
- 4 reps.
The total number of repetitions is 38, which is enough to stimulate hypertrophy. I used exactly the same scheme when I performed the EZ barbell biceps curl.
Workouts using the “muscles in 4 minutes” method for the whole body and for splits.
This 4-minute protocol can be included in separate training for each body part, but I still believe that this type of training scheme works better in a full body system.
Why train full body? First, a 2016 study found that full-body workouts were better for reducing body fat than split workouts.
Plus, full-body workouts with the 4-minute technique are quite easy to do in terms of building a training regimen. Just choose one exercise for each muscle group and perform it for 4 minutes.
And if you rest 1-2 minutes between, say, nine exercises, you can easily get a serious workout in just 30 minutes.
If you're short on time and don't have an hour or more to train, remove one or two small muscle groups (such as traps or abs) from the routine to shave 5 to 10 minutes off the time interval.
If you prefer to train in split patterns and the 4-minute muscle technique works, then choose three exercises for large muscle groups such as chest, back and legs, and two small group exercises such as biceps, triceps.
Here is an example of a 4 minute full body muscle workout. If you have personal preferences, feel free to change the exercises that are presented in the complex.
4 minute full body workout.
Rest between exercises 1 – 2 minutes.
1.
2. – (maximum repetitions in 4 minutes) Total 36 – 45 repetitions.
3. – (maximum repetitions in 4 minutes) Total 36 – 45 repetitions.
A set of exercises named after the Soviet hammer thrower Sergei Litvinov, who established olympic record in throwing a projectile at a distance of 84.8 meters. The set consists of only two exercises: squats with a sandbag or a canister of water and a hundred-meter run.
Sand and water are dynamic weights, to maintain which you have to actively use stabilizers.
- Bag squats - 8 reps.
- Hundred meter sprint.
Four such circles need to be made.
Sisyphean sprint
An exercise named after the king of Corinth from ancient greek mythology rolling a heavy stone up the hill. The exercise involves running uphill: you need to find a hill (the higher the better) and sprint to the top. Having reached highest point, go down now - there, at the foot of the hill, you can rest.
The number of such ascents must be calculated individually, based on the degree physical training, height and angle of inclination of the hill. If after two races you still have the strength for two more, you need to add weights. Best option- a backpack with books or the same sand.
Extraordinary leg day
Leg training is a special day for guys and girls. It's hard and painful, but it works. If you train legs once a week, it makes sense to set aside a separate day for an emergency split. Our task is to make it as heavy as possible. Try this triset:
- Platform leg press - 10 reps.
- Leg extension in knee joint- 10 repetitions.
- Leg bending at the knee joint - 10 repetitions.
For 95% of athletes, one such circle, performed without a break between exercises, should be enough to feel a strong filling of the muscles with blood. But, we repeat, we are doing a hard workout: there should be three such circles, and in each last approach in each exercise you need to do a triple drop set.
You finish the last set, lose 30% of the weight you were working with, and do it 10 more times. Then, without pauses or rest, subtract another 30% from the remaining 70% of the weight and do the exercise again 10 times. The algorithm is valid for each of the exercises.
Half an hour of deadlift
In this exercise you need to do what the title says: deadlift with a barbell for half an hour. First you need to take 50–60% maximum weight, with which you can only do one repetition. Your task here is extremely simple - to do maximum quantity repetitions in a minimum number of approaches. Ideally, you need to do 15 approaches: work continuously for one minute, then rest for the same amount, and in the first approach you need to perform at least 30 repetitions.
All the described combinations of exercises allow you to do an unusually large amount of work - the muscle fibers are injured, the muscles are guaranteed to ache, but after a couple of days they will thank you. You should train using any of the described methods no more than once every one to two weeks.
