We have translated from scientific language into human language several important knowledge that will help you grow muscle in the most effective way.
We believe that almost everyone who reads texts and fitness 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
By itself, weight training does not cause muscle growth. But the load received in training causes fatigue and stimulates physiological mechanisms, which are mainly during rest and 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.
Ability to grow muscle mass depends on gender, age, weight training experience, genetics, quantity and quality of sleep, nutrition and fluid intake, and even stress levels can affect the ability to increase mass. For example, work overload or insufficient sleep can significantly reduce muscle growth, despite proper workouts and food.
Mechanical and metabolic stress
There is no doubt that if you regularly and correctly draw iron, then 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 species stress: mechanical (micro tears in the muscles - read more: "") and metabolic (starting the chemical processes of recovery due to the energy spent by the muscles), and both of them can provide the necessary stimulus for muscle growth.
The problem for research is that both mechanical and metabolic stress act in pairs, and it is not easy to isolate the effect of each of them separately on muscle growth.
"Slow" and "fast" muscle fibers
To develop an exercise program for maximum muscle growth, you need to understand the physiology.
There are two main types of muscle fibers: slow twitch and fast twitch. Fast twitch fibers are larger in diameter than slow fibers and therefore occupy a more prominent place in your muscles.
"Slow" fibers are also referred to as aerobic, due to their high oxidative abilities, which enable them to contract for a long time. They are best suited for long-term, low-effort activities (such as long-distance running).
Fast twitch muscle fibers have a high threshold of excitation, as well as high speed conduct signals and are better suited for fast efforts (which is why runners on short distances look like athletes compared to stayers). In other words, it is precisely these fibers that are needed to successfully pull a heavy barbell.
Repetition method. If you want to grow, do sets to failure
It's not enough to just lift weights for high reps if it doesn't lead to muscle failure. The body stores and uses energy very efficiently, so if you repeat exercises with a constant load, this can limit the amount of mechanical (roughly, they will tear badly) and metabolic stress (little growth hormones are released) for muscles and minimize training results.
Simply put, for maximum muscle growth, it is advisable to do exercises to muscle failure (I can’t 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
For this method, significant weights are used 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 (respectively, and a small number of repetitions in the approach).
The main stimulus from the maximum effort method is mechanical (aimed at creating microfractures 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 best. effective remedy increase in muscle mass.
2. Method of dynamic forces
Dynamic effort training does not use maximum weight, but the emphasis is on moving the weight as fast as possible for stimulation. motor units.
This method is most effective for increasing the rate of force development and contraction power needed in many sports or dynamic activities. However, it does not provide enough mechanical or metabolic stress to the muscles needed to stimulate growth.
3. Method of repeated efforts
The method of repeated efforts does not provide for maximum loads, but the need to do exercises until muscle failure occurs (when it is no longer possible to complete any of the next repetitions in the approach).
The last few repetitions, which have to be done through a burning sensation, can involve all the fibers in the contraction. target muscle and cause significant overload. When using the method of repeated efforts, slow motor units are activated at the beginning of the approach, as they become tired, “fast” muscles will also be connected.
The repetitive effort method of exercising to failure is the most effective for muscle growth, science says. At the same time, it is important to work to failure. If the load is insufficient or the set is not performed to failure, stimulation of the “fast” motor units (as you read above, they are the main ones that give muscle volume) does not occur or the necessary metabolic conditions are not created that promote muscle growth.
Sleep and recovery are just as important as exercise and nutrition.
Rest is the most underestimated element of training. No matter how long you endured the pain of the last repetitions and how diligently you added protein and calories to your diet, it is not as important as the time it takes to promote nutrients and hormones for muscle protein synthesis after exercise.
Exercise and food are an important part of the muscle growth equation, but not all. Adequate recovery is very important - it is necessary to give the muscles enough time to replenish glycogen stores and the processes of reconstruction and creation of new muscle tissue.
The recovery required for muscle growth is 48-72 hours between workouts 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 workouts will only make sense as long as the hormones and substances needed for muscle growth are released during REM sleep. And this means that a good night's sleep is important for muscle growth after a workout. Insufficient sleep and recovery will spoil your efforts in the gym and at the dinner table. Moreover, sleep deprivation can increase adrenaline and cortisol levels, which can also reduce the ability to form new muscle tissue.
Sleep deprivation, poor appetite, long-term illness, and stunted growth due to exercise are all symptoms of overexertion that can significantly affect a person's ability to achieve their fitness goals.
“Under recovery” is another reason to think about overvoltage. “To promote muscle growth, you need time to rest ( active rest), 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, choose the weight so that you do 8-12 repetitions to 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 exactly why.
The amount of rest between sets
Short or medium rest between sets (30 seconds to 2 minutes) can cause significant metabolic stress.
Number of sets in each exercise
According to scientists, performing 3-4 approaches provides the most effective mechanical tension for all involved muscles.
Travel speed
Scientists recommend that the movement with maximum effort is faster - 1-2 seconds (for example, lifting the bar), and the eccentric phase of the exercise (for example, lowering the bar) is longer (2-6 seconds). Slower execution of the eccentric phase is necessary to ensure sufficient mechanical tension - it is this "lighter" phase of movement that is most important for muscle growth. “In terms of hypertrophy, 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
Schoenfeld, a scientist, states that each type of weight plays a role in optimal muscle growth: “Free weights that involve a large number of muscles help to increase muscle density, while the stabilization provided by machines allows for more stress on individual muscles.”
Preparing for serious training
When training for muscle growth with a large metabolic and mechanical effect can cause serious muscle damage and are recommended for people with at least one year of training experience.
It is necessary to start with a dynamic warm-up, load the core muscles (abs, stabilizer muscles, and others) to prepare muscle tissue to the stress of high volume training.
Order of exercises
It is preferable to start training with complex movements with free weights to include the maximum number of muscles (for example, squats with a barbell, deadlift it is better to do at the beginning of the workout), and during the lesson, gradually move on to simulators that affect individual muscles.
Extreme exercise
The last exercise in each workout must be performed in the simulator with weight reduction: after all repetitions of the set to failure, the weight is reduced and the maximum possible number of repetitions to failure must also be done with it.
Weight reduction approaches can cause significant mechanical and metabolic stress, as well as significant discomfort, so they should be performed at the end of the session.
It is important to dose the load that is right for you, because “overload” can be no less harmful to muscle growth than “underload”. For example, the scientists-recommended muscle-building program (see below) limits cardio. According to Schoenfeld, "Exercising too much energy can reduce muscle growth."
The exercise program below is based on the latest scientific research related to muscle mass gain.
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 for endurance, speed, and strength. They can be done individually or in groups. We'll cover six of the toughest exercises in CrossFit.
- FILTHY 50 ("damn" 50)- are the first in rigidity in a series of CrossFit exercises. The scheme is simple - repeat each exercise 50 times, whether it's squatting, pulling up, jumping, lifting weights, and so on. Such WOD (workouts) contribute to the optimal pumping of the whole body, give a load on the knees and elbows. These workouts often include cardio exercises. In time, such a workout should last at least 25 minutes.
- FRAN (FREN) is a series of specific exercises with a barbell and pull-ups that need to be done as quickly as possible. This WOD includes three rounds with repetitions of 21, 15 and 9 times. Such a series of exercises is subject even to a beginner, it all depends on which exercises you choose.
- MURPH (MERF)- this is pull-ups (100 times), push-ups (200 times), squats (300 times) and a 1.6 km run. The training was named after Navy Lieutenant Michael Murph, who was killed in Afghanistan. Start and finish squats, pull-ups and push-ups by running. If necessary, the number of approaches can be divided. Such training is aimed at developing the speed of movements, and, of course, endurance and strength. MURF should not exceed 45 minutes in time.
- The Seven (Seven)- exercises are performed as soon as possible in a cycle of seven rounds. Each round includes: seven push-ups on the hands, seven pull-ups of the knees to the elbows on the bar, seven throws (weight 60 kg), seven deadlifts (110 kg), seven burles, seven swings of the kettlebell (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)- complete five rounds in the minimum amount of time. Each round includes: 7 pull-ups and 21 burles. 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 (King Kong)- complete three rounds of four exercises in the minimum amount of time. Each round consists of: 1 rep deadlift (206kg), 2 reps ring power up, 3 reps 113kg sit-ups, and 4 reps handstand push-ups. This workout (WOD) is rightfully called the “workout for the monsters of CrossFit”.
- ANGIE (Angie)- consists of four exercises: pull-ups, push-ups, abs and squats. At first glance, Angie can hardly be attributed to hard training, but only a real CrossFit WOD (training) ace can endure 100 repetitions of each exercise. The goal of the workout is to complete all these exercises in 30 minutes. This exercise is often referred to as the "walking dead".
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 amount repetitions of certain exercises with their gradual increase. Remember that only absolutely healthy people can perform the entire CrossFit Wod complex listed above.
We offer you 3 great home workouts that will pump your body and prepare it for the beach season. The author of the program is Alex Stewart, personal trainer. Get ready for bikini season!
Sometimes the time and space for your workouts is very limited. If you're in a desperate situation, use one of these really tough training programs! They are short, intense and do not require much space.
Over the years of training and coaching clients, I've heard a whole list of "why can't I train" excuses. People call a million different reasons, but behind them there is always a lack of time. Many people set themselves the goal of working out more, but the need to set aside 30-60 minutes for the gym in their busy schedule makes achieving this goal quite difficult.
Most of us lead busy lives. Work, family, travel, commitments that are often so overwhelming that even the most motivated people can feel discouraged. I actually got a little mad at my clients because I didn't understand. I wondered how someone's fitness goals could be relegated to the background. But as time went on, my career developed, I began to travel a lot. I started to improvise in 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-fledged. The idea has taken root in my head that training requires heavy free weights and trainers. But since I couldn't always get to gym I had to change my mind. I found out that it is possible to effective workout at home, in a short period of time and with a very limited set of equipment.
Killer workouts outside the gym
These workouts are heavy, intense and require very little space or equipment. You can do them in your backyard, in your 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 your personal fitness level. You can add resistance, increase the pace, or decrease your 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 of the gym. If you are short on time or unable to get to the gym today, try one of them. Whichever you choose, it will take you about 10 minutes and you will be out of breath!
Workout #1: 15-1
This program is very deceptive. It doesn't look that hard, but as you get started and your reps increase, you'll realize it's a killer workout! The beauty of the 15-1 workout 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 have started, do not change your choice. Here's what it looks like:
Although this training style is called 15-1, I recommend 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 control the execution 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 you evaluate your progress and ensure you are moving towards your goal.
If you started with 10-1 and don't feel tired, try 12-1 next time. If you feel tired enough, continue with the 10-1 circuit until you can finish the workout 30-60 seconds faster than the first time. Keep moving until you reach Diagram 15-1. After that, you can always make the workout more difficult by trying to move faster, increase the weight, or do harder 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 in general. As you get stronger, you can choose between two upper body exercises or two lower body exercises. Advanced trainers can perform two movements for the same muscle group.
Here are some of my favorite combos for all skill levels:
A couple of exercises for beginners
Push-up and twistPush-ups and squats
Push-up and lunge
Dumbbell row and crunch
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 the average level of training
Push-ups and dumbbell rowsStanding dumbbell press and dumbbell row
Standing Dumbbell Press and Triceps Extension
Push-ups and squats with dumbbells
Dumbbell row and dumbbell squat
Standing dumbbell press and dumbbell squat
Pairs of exercises for an advanced level of training
Burpee and dumbbell snatchBurpees and squats with dumbbells
Burpee and dumbbell release
Burpee and standing dumbbell press
Burpees and dumbbell rows
Workout #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 do them all 21 times, then 15 times, and finally 9 times as quickly as possible and without rest.
Here's what the workout looks like:
Bent Over Row - 21 repsSquats - 21 reps
Push-ups - 21 times
Lifting the body from a supine position - 21 times
Burpee - 21 times
Bent Over Row - 15 reps
Squats - 15 times
Push-ups - 15 times
Lifting the body from a supine position - 15 times
Burpee - 15 times
Bent Over Row - 9 reps
Squats - 9 times
Push-ups - 9 times
Lifting the body from a supine position - 9 times
Burpee - 9 times
Purpose of training is to complete it in its entirety. 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 a light weight, write it down to track your progress in the future. If you want to make your workout more intense, do the exercises faster or increase the weights. If this is your first time using this method, use a light weight so that you can complete the entire program.
As your fitness starts to improve, you will be able to finish this workout faster and with fewer breaks. You will also be able to increase the 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
Twisting
Program 21-15-9 №2
Dumbbell ThrowReverse thrust on TRX (dumbbell row)
Lunges
Push ups
Program 21-15-9 №3
Dumbbell snatch with one handSquats
Chest Press with TRX (Push-ups)
Breeding dumbbells to the sides
double twists
Program 21-15-9 №4
SquatsJump lunges with change of legs
Burpee
Curls with dumbbells for biceps
Triceps extension
Program 21-15-9 No. 5
TrustersStanding dumbbell row
Burpee
Dumbbell snatch with one hand
Jumping knees to chest
Workout #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 workouts. Unlike the other two methods, Blitz is based on time work rather than a specific number of repetitions. In essence, you will do 3-5 exercises one after the other for a certain number of minutes without rest. Each week you will train for five days and rest for two days. Rest days cannot be consecutive.Here is 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 do 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 for everything. Keep track of how many rounds and reps you've done 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 the number of repetitions that you will perform, but I have a few guidelines that will help make your workouts more effective.
Stick to 12-20 reps for most exercises. If you are exercising with own weight or something like jump rope, you can increase the reps, 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 per session. upper part body and one on the bottom.
Here is 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 schemes. If you decide to start the cycle from the beginning, choose the exercises that turned out to be the most difficult and do more of them. If you don't want to change the rep count, make sure you beat your own results from last time.
Use this method for a different approach to your workouts that maximizes intensity and helps you break through. training plateau. This full body workout program will help you burn excess body fat and build muscle density.
If you hit a training plateau or are just looking for something new to add variety to your workout routine, try my 4-Minute Muscles technique.
We usually 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. In this technique, the main thing is to squeeze out as many repetitions as you can for this exercise, in a 4 minute time frame. You can do this for any muscle group, just choose one exercise and do it for 4 minutes, resting as needed.
This may seem simple, but don't confuse this with 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 big weight, your reps in 4 minutes will be too low to achieve muscle hypertrophy. If you train with too light weight, you will be able to complete a lot of repetitions, but this will not stimulate muscle growth properly.
Once you have selected an exercise and loaded the barbell, machine, cable machine stack, or dumbbells with the appropriate weight, start the timer. In a 4-minute span, you will perform sets with little rest to complete as many reps as possible for a particular muscle group.
However, I strongly recommend that you do not go for failure from the very beginning of your workout. On the first set, do about 10 repetitions. 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 repetitions that you perform.
Ideally, you should do about 36-45 reps in 4 minutes to give you an incentive to muscle growth. If you can do more than 45 reps, you are using too little weight. If you failed to complete 36 repetitions, on the contrary, you 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 sec.
- 10 reps, rest 15 sec.
- 8 reps, rest 15 sec.
- 6 reps, rest 15 sec.
- 4 repetitions.
A total of 38 repetitions, which is enough to stimulate hypertrophy. I worked exactly the same way when I did the EZ barbell curl for biceps.
Muscle in 4 minutes workouts for the whole body and for the split.
This 4-minute protocol can be included in a separate training for each body part, but still I think that this kind of training scheme works better in a full body system.
Why train full body? First, a 2016 study found that full body workouts are better for reducing body fat than split workouts.
Plus, full body workouts with a 4-minute technique are fairly easy to complete in terms of building a training scheme. Just choose one exercise for each muscle group and do 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 work out, remove one or two small muscle groups (such as trapezium or abs) from the complex to reduce the time interval by 5-10 minutes.
If you prefer to train on split schemes and the 4-minute muscle technique works, then choose three exercises for large muscle groups, such as chest, back and legs, and two exercises for small groups, such as biceps, triceps.
Here is an example of a 4 minute full body 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 reps in 4 minutes) Total 36 - 45 reps.
3. - (maximum reps in 4 minutes) Total 36 - 45 reps.
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 (sandbag) or a canister of water and running a hundred meters.
Sand and water are dynamic weights that require more active use of stabilizers to hold them.
- Bag squats - 8 reps.
- Hundred meter sprint.
You need to make four such circles.
Sisyphean sprint
An exercise named after the king of Corinth from ancient Greek mythology rolling a heavy stone uphill. The exercise is to run uphill: you need to find a hill (the higher the better) and make a sprint to its top. Getting to highest point, now go down - there, at the foot of the hill, it will already be possible to rest.
The number of such ascents must be calculated individually, based on the degree physical training, height and slope of the hill. If after two runs you still have strength for two more, you need to add weights. The best option- a backpack with books or all the same sand.
Extraordinary leg day
Leg workout for guys and girls is a special day. It's hard and painful, but it works. If you train your legs once a week, it makes sense to set aside a separate day for an extraordinary split. Our goal is to make it as hard as possible. Try this triset:
- Platform leg press - 10 reps.
- Leg extension in knee joint- 10 repetitions.
- Knee leg curl - 10 reps.
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, again, we are doing a hard workout: there should be three such circles, and in each last approach in each of the exercises you need to do a triple drop set.
Finish the last set, drop 30% of the weight you worked with, and do 10 more times. Then, without pauses and rests, subtract another 30% from the remaining 70% of the weight and again do the exercise 10 times. The algorithm is valid for each of the exercises.
Half an hour 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 rep. Your task here is extremely simple - to make maximum amount repetitions for the 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 complete at least 30 repetitions.
All the described combinations of exercises allow you to do an unusually large amount of work - muscle fibers are injured, the muscles are guaranteed to hurt, but after a couple of days they will thank you. It is worth training by any of the methods described no more than once every one to two weeks.
