MASS GAIN PROGRAMS ARTICLLESMASS GAIN PROGRAMS ARTICES
GROUP 1 VOLUME GROUP
DAY 1: LEGS/BACK/BICEPS
1
BACK SQUAT
4 sets of 10-12 reps, 70% 1RM, rest 1 min.
2
DEADLIFT
4 sets of 10-12 reps, 70% 1RM, rest 1 min.
3
LEG PRESS
4 sets of 10-12 reps, 70% 1RM, rest 1 min.
4
BARBELL BENT-OVER ROW
4 sets of 10-12 reps, 70% 1RM, rest 1 min.
5
BARBELL BICEPS CURL
4 sets of 10-12 reps, 70% 1RM, rest 1 min.
DAY 2: CHEST/SHOULDERS/TRICEPS
1
BENCH PRESS
4 sets of 10-12 reps, 70% 1RM, rest 1 min.
2
INCLINE BENCH PRESS
4 sets of 10-12 reps, 70% 1RM, rest 1 min.
3
DUMBBELL FLY
4 sets of 10-12 reps, 70% 1RM, rest 1 min.
4
SEATED SHOULDER PRESS
4 sets of 10-12 reps, 70% 1RM, rest 1 min.
5
LATERAL DUMBBELL RAISE
4 sets of 10-12 reps, 70% 1RM, rest 1 min.
6
TRICEPS EXTENSION
4 sets of 10-12 reps, 70% 1RM, rest 1 min.
DAY 3: LEGS/BACK/BICEPS
1
BACK SQUAT
4 sets of 10-12 reps, 70% 1RM, rest 1 min.
2
DEADLIFT
4 sets of 10-12 reps, 70% 1RM, rest 1 min.
3
BARBELL LUNGE
4 sets of 10-12 reps, 70% 1RM, rest 1 min.
4
SEATED ROW
4 sets of 10-12 reps, 70% 1RM, rest 1 min.
5
DUMBBELL BICEPS CURL
4 sets of 10-12 reps, 70% 1RM, rest 1 min.
DAY 4: CHEST/SHOULDERS/TRICEPS
1
BENCH PRESS
4 sets of 10-12 reps, 70% 1RM, rest 1 min.
2
INCLINE BENCH PRESS
4 sets of 10-12 reps, 70% 1RM, rest 1 min.
3
INCLINE DUMBBELL FLY
4 sets of 10-12 reps, 70% 1RM, rest 1 min.
4
SEATED SHOULDER PRESS
4 sets of 10-12 reps, 70% 1RM, rest 1 min.
5
LATERAL DUMBBELL RAISE
4 sets of 10-12 reps, 70% 1RM, rest 1 min.
6
TRICEPS EXTENSION
4 sets of 10-12 reps, 70% 1RM, rest 1 min.
And here's how the strength group's protocol looked:
GROUP 2 STRENGTH GROUP
DAY 1: LEGS/BACK/BICEPS
1
BACK SQUAT
4 sets of 3-5 reps, 90% 1RM, rest 3 min.
2
DEADLIFT
4 sets of 3-5 reps, 90% 1RM, rest 3 min.
3
LEG PRESS
4 sets of 3-5 reps, 90% 1RM, rest 3 min.
4
BARBELL BENT-OVER ROW
4 sets of 3-5 reps, 90% 1RM, rest 3 min.
5
BARBELL BICEPS CURL
4 sets of 3-5 reps, 90% 1RM, rest 3 min.
DAY 2: CHEST/SHOULDERS/TRICEPS
1
BENCH PRESS
4 sets of 3-5 reps, 90% 1RM, rest 3 min.
2
INCLINE BENCH PRESS
4 sets of 3-5 reps, 90% 1RM, rest 3 min.
3
DUMBBELL FLY
4 sets of 3-5 reps, 90% 1RM, rest 3 min.
4
SEATED SHOULDER PRESS
4 sets of 3-5 reps, 90% 1RM, rest 3 min.
5
LATERAL DUMBBELL RAISE
4 sets of 3-5 reps, 90% 1RM, rest 3 min.
6
TRICEPS EXTENSION
4 sets of 3-5 reps, 90% 1RM, rest 3 min.
DAY 3: LEGS/BACK/BICEPS
1
BACK SQUAT
4 sets of 3-5 reps, 90% 1RM, rest 3 min.
2
DEADLIFT
4 sets of 3-5 reps, 90% 1RM, rest 3 min.
3
BARBELL LUNGE
4 sets of 3-5 reps, 90% 1RM, rest 3 min.
4
SEATED ROW
4 sets of 3-5 reps, 90% 1RM, rest 3 min.
5
DUMBBELL BICEPS CURL
4 sets of 3-5 reps, 90% 1RM, rest 3 min.
DAY 4: CHEST/SHOULDERS/TRICEPS
1
BENCH PRESS
4 sets of 3-5 reps, 90% 1RM, rest 3 min.
2
INCLINE BENCH PRESS
4 sets of 3-5 reps, 90% 1RM, rest 3 min.
3
INCLINE DUMBBELL FLY
4 sets of 3-5 reps, 90% 1RM, rest 3 min.
4
SEATED SHOULDER PRESS
4 sets of 3-5 reps, 90% 1RM, rest 3 min.
5
LATERAL DUMBBELL RAISE
4 sets of 3-5 reps, 90% 1RM, rest 3 min.
6
TRICEPS EXTENSION
4 sets of 3-5 reps, 90% 1RM, rest 3 min.
Don't let the intensities fool you. Both groups worked hard and were pushed out of their "comfort zone" of training, which was exactly what we wanted.
So how did all of that work translate into results? Following eight weeks of training, the group that followed the powerlifting style of training (strength group) had greater gains in lean arm mass and a better improvement in their 1RM bench press compared to the bodybuilding style of training (volume group). Other measures of muscle growth, including total lean body mass and muscle size of the thigh, chest, and triceps muscles, as well as 1RM squat strength, were similar between groups.
The two groups definitely shared more than they differed. But ironically, those differences were in two of the classic bodybuilder priorities: "How much ya bench?" and "How big ya arms?"
PUT IT TO THE TEST FOR YOURSELF
So is this the final nail in the coffin for bodybuilding-style training? Definitely not! It still works; it's just not the only thing that works.
Two studies have shown similar cracks in the rep-range gospel recently when they determined that even very low-load training can spark comparable muscle-growth gains if performed to muscular failure.9,10 Our research indicates that strength development likewise shouldn't be overlooked.
Hypertrophy and strength training should not be considered competing, but rather complementary methods of training.
In other words, it's worth your time to occasionally break out of that "3 sets of 10" mentality and alter your training volume and intensity to avoid plateaus in strength and hypertrophy. Here are my tips for you:
- Don't following a training program simply on the basis that it increases post-workout hormone concentrations.
- If your goal is to build muscle, don't fear heavy weights. You shouldn't lose any mass during a strength phase. In fact, it may even spark some new gains.
- Utilize a wide variety of rep ranges and rest intervals in your training. Be sure to apply progressive overload to prevent those dreaded plateaus in gains.
Try these two protocols for yourself, perhaps in back-to-back eight-week blocks. Then let me know how it worked for you in the comments!
REFERENCES
- Gonzalez, A. M. (2016). Acute Anabolic Response And Muscular Adaptation Following Hypertrophy-Style And Strength-Style Resistance Exercise. Journal of Strength and Conditioning Research/National Strength & Conditioning Association. [epub ahead of print]
- Barcelos, L. C., Nunes, P. R. P., de Souza, L. R. M. F., de Oliveira, A. A., Furlanetto, R., Marocolo, M., & Orsatti, F. L. (2015). Low-load resistance training promotes muscular adaptation regardless of vascular occlusion, load, or volume. European Journal of Applied Physiology, 115(7), 1559-1568.
- Moritani, T. (1979). Neural factors versus hypertrophy in the time course of muscle strength gain. American Journal of Physical Medicine & Rehabilitation, 58(3), 115-130.
- Phillips, S. M., Tipton, K. D., Ferrando, A. A., & Wolfe, R. R. (1999). Resistance training reduces the acute exercise-induced increase in muscle protein turnover. American Journal of Physiology-Endocrinology And Metabolism, 276(1), E118-E124.
- Gonzalez, A. M., Hoffman, J. R., Stout, J. R., Fukuda, D. H., & Willoughby, D. S. (2015). Intramuscular Anabolic Signaling and Endocrine Response Following Resistance Exercise: Implications for Muscle Hypertrophy.Sports Medicine, 1-15.
- Gonzalez, A. M., Hoffman, J. R., Townsend, J. R., Jajtner, A. R., Boone, C. H., Beyer, K. S., ... & Church, D. D. (2015). Intramuscular anabolic signaling and endocrine response following high volume and high intensity resistance exercise protocols in trained men. Physiological Reports, 3(7), e12466.
- Schoenfeld, B. J., Ratamess, N. A., Peterson, M. D., Contreras, B., Sonmez, G. T., & Alvar, B. A. (2014). Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men. The Journal of Strength & Conditioning Research, 28(10), 2909-2918.
- Mangine, G. T., Hoffman, J. R., Gonzalez, A. M., Townsend, J. R., Wells, A. J., Jajtner, A. R., ... & LaMonica, M. B. (2015). The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men. Physiological Reports, 3(8), e12472.
- Mitchell, C. J., Churchward-Venne, T. A., West, D. W., Burd, N. A., Breen, L., Baker, S. K., & Phillips, S. M. (2012). Resistance exercise load does not determine training-mediated hypertrophic gains in young men.Journal of Applied Physiology, 113(1), 71-77.
- Schoenfeld, B. J., Peterson, M. D., Ogborn, D., Contreras, B., & Sonmez, G. T. (2015). Effects of low-vs. high-load resistance training on muscle strength and hypertrophy in well-trained men. The Journal of Strength & Conditioning Research, 29(10), 2954-2963.
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