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Training
To many readers of articles, magazines, or other training information the confusion over what resistance-training program should be utilized becomes a maze of information and misinformation. This leads to frequent changes to their routines in hopes that increased hypertrophy will follow. When expected gains aren’t realized many then go back to these same sources for further confusion and more unrealized gains.
Our main attempt in reviewing all this science is to compare variables in resistance training, their resultant outcome and to present several models that can be used in creating a resistance training program to meet ones expectations.
We will overview the literature here and then present sample routines for those who are at a beginner to intermediate level in their training.
Load
As can be seen in our Load article many different loads can be used but the most prevalent are loads that utilize a person absolute repetition maximum of 8-12 RM.
Work
Total work naturally is an interrelationship between how many reps per set, how many sets at any given intensity. Again looking at our past articles we can see that maintaining work output is crucial. Most of the research we have presented have used 2-3 sets with the above-mentioned intensity and have shown good results when looking at hypertrophic changes in muscle mass.
Frequency
Although there may be some results with frequencies of only 1 bout per week most of the research either used a 2 or 3 times per week resistance training bout per muscle group. Looking at the research we’ve presented showing that strength recovery periods are varied and that recovery is something the trainee must consider since it has a direct impact on both intensity and work output it appears clear that frequencies beyond 2 or 3 X week aren’t beneficial. It also appears that since gains in hypertrophy show little difference between 2 or 3 days per week it is safe to assume that 2X week would be just as efficient as 3X per week for most trainees.
Duration
The time needed to see hypertrophic change has been identified as a range between 4 weeks and 20 weeks, or longer. It appears that the longer the duration the more apt to see increased changes in hypertrophy. This would make sense, as we presented in the Duration article most of the strength gains occurring in the early phase of training is neurological based and hypertrophic change comes after the “Learning Curve”. Most current systems are designed with an 8-week routine in mind. This isn’t to say that one could not realistically see gains in shorter or longer durations but a 12-week routine should be more than adequate to be able to see measurable gains in muscle girth.
With these aspects in mind we will now present a few options in training that can be used.
Minimalist Basics
Monday & Thursday
Squats 3x8-10
Calves 3x12-15
Dips/bench press 3x8-10
Underhand pulldowns 3x8-10
Shrugs 3x8-10
Military Press 3X8-10
In each exercise as one gets stronger the weight should be increased to keep the absolute RM the same. Empirical evidence points to this process taking days to weeks so do not get discouraged. A log to track progress would be very useful. In our “Intermediate and Advanced” topics we will be providing all necessary logs to track progress.
The majority of a new trainees exercise choice should be compound movements these evoke strong neural impulses, allow maximum intensity, and provide for a very time efficient training. The choice of exercises presented here allow full body muscle group loading with the largest loads possible since all co activators will also be recruited.
Expanded Basics
Monday & Thursday
Squats 3x8-10
Leg curls 2x8-10
Rows or Pulldn 3x8-10
Shrugs 3x8-10
Curls 2x8-10
Tuesday & Friday
Dips/Bench press 3x8-10
OHP/Military press 3x8-10
Triceps 2x8-10
Calves 3x12-15
Abs 3x12-15
In this sample routine we use a split routine and have included a broader choice of exercises and incorporated a couple of direct arm movements. This system uses a split due to the increased number of exercises, since many of the studies looking at hormonal events with excessive lengths of training may have a detrimental impact, but still maintains 2X week loading for each muscle group.
Simple Work Manipulation
Weeks 1 through 4
Monday & Thursday
Squats 2x10-12
Calves 2x15-20
Dips/bench press 2x10-12
Underhand pulldowns 2x10-12
Shrugs 2x10-12
Military Press 2x10-12
Weeks 5 through 8
Monday & Thursday
Squats 3x8-10
Calves 3x12-15
Dips/bench press 3x8-10
Underhand pulldowns 3x8-10
Shrugs 3x8-10
Military Press 3X8-10
Weeks 9 through 12
Monday & Thursday
Squats 4x6-8
Calves 4x10-12
Dips/bench press 4x6-8
Underhand pulldowns 4x6-8
Shrugs 4x6-8
Military Press 4x6-8
In this sample we vary intensity but maintain work output through manipulations in volume. All other parameters remain the same, increases in load as strength increases, frequency and recovery. This could be used when the trainee becomes more conditioned and approaches an intermediate stage of conditioning.
Lastly we will briefly mention other aspects of training.
Rest Between sets
The rest needed should be based on being able to complete all sets and number of reps for each set therefore monitoring rest and adjusting appropriately will need to be done. For most trainees a good starting point should be 2mins or more. We will discuss varying rest patterns and it’s impact later in our series.
Cadence or Tempo
The tempo you should use will be based on comfort ability and maintaining proper form. The concentric portion and eccentric portion should always remain under control. Bouncing, throwing, or other means of form breaks should be avoided. Injuries can be serious and injuries prevent or compromise training. So for the sake of safety be sure each rep is controlled and use a spotter or assistant if available.
Failure
There is much discussion about training to failure and whether or not it is imperative to train in this manner to see gains. In our review of the research we see that failure training can lead to neurological increases and possible increases in strength (something we will elaborate upon in future articles) but it can also compromise safety and increase recovery time. There is research looking at elevations of molecular markers and protein synthesis rates with variations in frequency (again something we will elaborate on later) recovery from failure training may compromise this as well. Since most of the research stopped further repetitions when tempo was vastly diminished or when full range of motion was not being achieved it would seem that following these parameters wouldn’t decrease the hypertrophic response of training and therefore training to absolute muscular failure isn’t necessary.
Diet
This deserves a series of articles all to itself but for simplicity sake most trainees will need to consume enough energy to grow. In some cases this would mean an increase in food, in others maybe not. Since most new trainees experience mostly neural increases during the early phase of training growth may not be as prevalent, this condition is natural and does not mean that caloric intake must be increased. If after several weeks of training, strength increases have occurred with no change in muscle girth then diet may be one factor that needs reevaluating.
Dan Moore
To many readers of articles, magazines, or other training information the confusion over what resistance-training program should be utilized becomes a maze of information and misinformation. This leads to frequent changes to their routines in hopes that increased hypertrophy will follow. When expected gains aren’t realized many then go back to these same sources for further confusion and more unrealized gains.
Our main attempt in reviewing all this science is to compare variables in resistance training, their resultant outcome and to present several models that can be used in creating a resistance training program to meet ones expectations.
We will overview the literature here and then present sample routines for those who are at a beginner to intermediate level in their training.
Load
As can be seen in our Load article many different loads can be used but the most prevalent are loads that utilize a person absolute repetition maximum of 8-12 RM.
Work
Total work naturally is an interrelationship between how many reps per set, how many sets at any given intensity. Again looking at our past articles we can see that maintaining work output is crucial. Most of the research we have presented have used 2-3 sets with the above-mentioned intensity and have shown good results when looking at hypertrophic changes in muscle mass.
Frequency
Although there may be some results with frequencies of only 1 bout per week most of the research either used a 2 or 3 times per week resistance training bout per muscle group. Looking at the research we’ve presented showing that strength recovery periods are varied and that recovery is something the trainee must consider since it has a direct impact on both intensity and work output it appears clear that frequencies beyond 2 or 3 X week aren’t beneficial. It also appears that since gains in hypertrophy show little difference between 2 or 3 days per week it is safe to assume that 2X week would be just as efficient as 3X per week for most trainees.
Duration
The time needed to see hypertrophic change has been identified as a range between 4 weeks and 20 weeks, or longer. It appears that the longer the duration the more apt to see increased changes in hypertrophy. This would make sense, as we presented in the Duration article most of the strength gains occurring in the early phase of training is neurological based and hypertrophic change comes after the “Learning Curve”. Most current systems are designed with an 8-week routine in mind. This isn’t to say that one could not realistically see gains in shorter or longer durations but a 12-week routine should be more than adequate to be able to see measurable gains in muscle girth.
With these aspects in mind we will now present a few options in training that can be used.
Minimalist Basics
Monday & Thursday
Squats 3x8-10
Calves 3x12-15
Dips/bench press 3x8-10
Underhand pulldowns 3x8-10
Shrugs 3x8-10
Military Press 3X8-10
In each exercise as one gets stronger the weight should be increased to keep the absolute RM the same. Empirical evidence points to this process taking days to weeks so do not get discouraged. A log to track progress would be very useful. In our “Intermediate and Advanced” topics we will be providing all necessary logs to track progress.
The majority of a new trainees exercise choice should be compound movements these evoke strong neural impulses, allow maximum intensity, and provide for a very time efficient training. The choice of exercises presented here allow full body muscle group loading with the largest loads possible since all co activators will also be recruited.
Expanded Basics
Monday & Thursday
Squats 3x8-10
Leg curls 2x8-10
Rows or Pulldn 3x8-10
Shrugs 3x8-10
Curls 2x8-10
Tuesday & Friday
Dips/Bench press 3x8-10
OHP/Military press 3x8-10
Triceps 2x8-10
Calves 3x12-15
Abs 3x12-15
In this sample routine we use a split routine and have included a broader choice of exercises and incorporated a couple of direct arm movements. This system uses a split due to the increased number of exercises, since many of the studies looking at hormonal events with excessive lengths of training may have a detrimental impact, but still maintains 2X week loading for each muscle group.
Simple Work Manipulation
Weeks 1 through 4
Monday & Thursday
Squats 2x10-12
Calves 2x15-20
Dips/bench press 2x10-12
Underhand pulldowns 2x10-12
Shrugs 2x10-12
Military Press 2x10-12
Weeks 5 through 8
Monday & Thursday
Squats 3x8-10
Calves 3x12-15
Dips/bench press 3x8-10
Underhand pulldowns 3x8-10
Shrugs 3x8-10
Military Press 3X8-10
Weeks 9 through 12
Monday & Thursday
Squats 4x6-8
Calves 4x10-12
Dips/bench press 4x6-8
Underhand pulldowns 4x6-8
Shrugs 4x6-8
Military Press 4x6-8
In this sample we vary intensity but maintain work output through manipulations in volume. All other parameters remain the same, increases in load as strength increases, frequency and recovery. This could be used when the trainee becomes more conditioned and approaches an intermediate stage of conditioning.
Lastly we will briefly mention other aspects of training.
Rest Between sets
The rest needed should be based on being able to complete all sets and number of reps for each set therefore monitoring rest and adjusting appropriately will need to be done. For most trainees a good starting point should be 2mins or more. We will discuss varying rest patterns and it’s impact later in our series.
Cadence or Tempo
The tempo you should use will be based on comfort ability and maintaining proper form. The concentric portion and eccentric portion should always remain under control. Bouncing, throwing, or other means of form breaks should be avoided. Injuries can be serious and injuries prevent or compromise training. So for the sake of safety be sure each rep is controlled and use a spotter or assistant if available.
Failure
There is much discussion about training to failure and whether or not it is imperative to train in this manner to see gains. In our review of the research we see that failure training can lead to neurological increases and possible increases in strength (something we will elaborate upon in future articles) but it can also compromise safety and increase recovery time. There is research looking at elevations of molecular markers and protein synthesis rates with variations in frequency (again something we will elaborate on later) recovery from failure training may compromise this as well. Since most of the research stopped further repetitions when tempo was vastly diminished or when full range of motion was not being achieved it would seem that following these parameters wouldn’t decrease the hypertrophic response of training and therefore training to absolute muscular failure isn’t necessary.
Diet
This deserves a series of articles all to itself but for simplicity sake most trainees will need to consume enough energy to grow. In some cases this would mean an increase in food, in others maybe not. Since most new trainees experience mostly neural increases during the early phase of training growth may not be as prevalent, this condition is natural and does not mean that caloric intake must be increased. If after several weeks of training, strength increases have occurred with no change in muscle girth then diet may be one factor that needs reevaluating.
Dan Moore
