Build strength! Want a big chest? Work your way up to incline barbell bench press with lbs for 5 reps. Want a big back? That I can guarantee. What you WILL see is someone complaining about his flat chest whose workout routine consists of many different chest exercises all performed to failure with super sets and drop sets mixed in.
Instead they should focus on improving strength instead of causing fatigue. Muscle follows strength. Want to improve muscular endurance? Build Strength! Building strength is an effective way to improve muscular endurance.
For example, who do you think can do more reps with lbs on the bench press a lbs bencher or a lbs bencher? Definitely the lbs bencher. Want to increase power? Who do you think can launch their body up over a wall with more power, a guy who can do pull ups with lbs attached or a guy who can only do pull ups with 20 lbs attached? Obviously the guy with lbs can. Build Relative Strength!
Building strength relative to your bodyweight is the key to the ultimate physique that is lean, powerful and functional. The key to gaining relative strength is to focus on building as much strength as possible while keeping body fat to an absolute minimum.
Training is designed to generate increases in strength and diet is designed to keep fat to a minimum and support muscle growth. The combination of the two results in incredible relative strength. You have myofibrillar hypertrophy and sarcoplasmic hypertrophy. Training for myofibrillar hypertrophy builds hard, dense looking muscle that will be highly useful since it is accompanied by large increases in strength. This type of muscle growth is our predominant focus.
Sarcoplasmic hypertrophy is the growth of the fluid within your muscle cells and is trigged by high volume lifting with sub maximal weights and short rest periods. Think of it as the icing on the cake. This type of training is fun to do because it delivers a great muscle pump. Unfortunately, most people get distracted by this type of training and neglect what really matters — building strength.
Therefore this type of lifting will only be a small component of the workout program. As you become stronger on these movements your body will change for the better.
Your chest, shoulders, arms and back will begin to fill out perfectly as you drop fat from the diet. By tracking your four indicator exercises you will have visual proof of the effectiveness of your workout routine.
Most people judge their routine based on how tough it is and how sore it makes them. The effectiveness of your training is directly related to the progress on these four exercises. By accepting that, your training program will become 10x more effective. You will direct your efforts on that which will make you stronger and more muscular and divert your attention away from everything that is a distraction. Every exercise, every set and every rep has a purpose.
Incline Barbell Bench Press There is nothing wrong with the regular flat bench barbell bench press. It is a terrific exercise at building the whole pectoral region if done properly.
With that said, I feel that most people would benefit more from the incline version, which develops the upper pecs better. In addition, in most athletic pressing movements the arms push forward at a slightly upward angle as opposed to directly straight out. An example of this would be pushing a car or throwing a punch. For this reason the incline press may be more relevant from a functional standpoint. In addition, standing presses will work the triceps very hard. I recommend avoiding seated shoulder presses with the elbows flared out to the side.
This is a very unnatural position for the shoulders and overtime may cause pain and injury. Closed chain movements have greater overall muscle recruitment and lead to better muscle and strength gains from my experience.
Power Cleans from Hang or Sumo Deadlifts This is a very athletic movement that builds great power through the legs, hips, back and traps.
I have found that hang cleans bring about explosive power but without the leg mass that squats build. I have also found hang cleans to be the most effective exercise at developing my trap muscles. Lastly since dedicating my time to hang cleans I have noticed a big increase in my jumping abilities. With that being said, hang cleans are a very technical movement and can be difficult to learn. You could exclusively train with the four indicator exercises and you could build a great physique.
However, it is likely that you will develop lagging muscle groups and hit strength plateaus. To ensure complete physique development and optimal muscle gains I include assistance movements.
These are my favorites: Weighted Dips Weighted dips are a fantastic exercise for adding massive amounts of pressing strength and gaining muscle to the triceps and pectoral region. Some exercises are very stubborn when it comes to progressing in weight.
Weighted dips are not one of those exercises. They tend to go up very smoothly and if you train this exercise properly you should be able to add 45 lbs to this exercise in 3 months time. That is a huge gain and would result in bigger triceps, fuller chest and a stronger bench. Close Grip Bench Press The close grip bench is a phenomenal pressing movement that builds a powerful chest and triceps. By using a close grip with the elbows tucked into your sides you increase muscle recruitment in the triceps and upper chest.
With this movement you can make gradual progress in resistance used. In most biceps exercises, very little strength increase is actually seen. For this reason I use barbell curls as my main biceps exercise. You can eventually build up to barbell curls with lbs for your reps.
Incline Dumbbell Curls Incline dumbbell curls are very effective because your arms are locked to the sides and your back is flat against the bench. It is in this position that you are unable to use any back swing, the biceps are forced to work in isolation.
I like to alternate between barbell curls and incline dumbbell for three to four weeks at a time. Skull Crushers Skull crushers hit the triceps very hard and allow for regular loading in weight. For this reason skull crushers should be your main triceps movement. This is a killer exercise and will translate to better pushing strength, most specifically in the lock out. This movement is better suited for higher reps, less weight and short rest periods. For that reason I like to use them for pump training.
Lateral Raises To ensure perfect shoulder development I always include lateral raises into my workout programs. The medial head of the deltoid never gets fully worked with shoulder pressing. Most of the stress for shoulder pressing is placed on the anterior head. For this reason the medial head can slightly lag behind in overall growth. Therefore lateral raises should be incorporated to ensure even muscle growth. Bent Over Flyes Strong rear delts will help keep your shoulders balanced and healthy.
This will ensure you stay injury free from heavy pressing movements. Fully developed shoulders are a true sign of masculinity and dominance. The benefits of mastering the pistol squat are enormous. The pistol requires great balance, leg strength, flexibility and coordination. For most people building up to six to ten reps per leg, slow and controlled is enough for adequate leg strength and development.
You can perform this exercise holding a weight in your hands to increase the difficulty. Another option is to perform jumping pistol squats where you explode up from the bottom position into a single leg jump. Small calves create the illusion of chicken legs that most girls hate. By training your calves and keeping them around the same size of your upper arm you will have a balanced, proportionate look.
On the other hand huge, bulky thighs are undesirable and look sloppy and detract from your upper body development. Unfortunately very few people employ this very simple technique.
In fact, most people train in the exact opposite way. The problem with this is that they become semi fatigued for their heaviest set. Because they are lifting below their true potential they never promote optimal strength and muscle gains.
I recommend flipping the script and performing your heaviest set first while you are completely fresh. Your heavy set is really your money set and has the greatest capacity at triggering maximum strength and muscle gains. However, in order to get the maximum training effect it is essential that you perform the heavy set while you are completely fresh to maximize performance output. The subsequent sets will be less demanding on your neural system since you will be lifting lighter loads.
The purpose of these extra sets is to simply provide more volume to the working muscles. This will encourage optimal muscle gains. Now here is where the magic of reverse pyramid training comes in… You will notice that your heavy set will make your subsequent sets feel very light. The heavy set induces a high degree of central nervous system stimulation, resulting in greater motor unit recruitment and force, which can last for several minutes.
As a result you get better muscle fiber recruitment than normal with lighter weights if you do them after your heavy set. Since you will get more muscle fiber activation in your lighter sets you will stimulate hypertrophy much more effectively.
With reverse pyramid training you can get those muscle fibers to come into play from the very first rep. This is a huge deal when it comes to maximizing muscle growth. For that reason I recommend a very specific warm up. The warm up sets are only necessary for the first exercise of a given workout.
After than you should be ready to jump right into your work set for all remainder exercises. That being said, you should judge how you feel. If you think you need a couple build up sets, then by all means take them. Better that than risk injury.
Rushing through these sets will drastically reduce your strength capabilities. Without a proper progression model in place gains will be marginal at best. Unfortunately, most progression models are highly flawed. You see, after an intense and productive strength training session your body will recover and improve ever so slightly. An increase of 1 to 2. Beginners may be able to increase by 2. The typical training method is to stick with a given weight until you hit the upper threshold of the rep range you are working in.
This is one of the reasons that many people hit plateaus in the gym: they are using a flawed training system. Now if you were to stick with the same rep range and just add 5 lbs to the bar that could be an increase of 2. This would give you the luxury to increase the total weight by 0. If you workout at a fitness club you can easily bring these weights with you to the gym since they are only a few pounds.
The other option would be to alternate adding 5 lbs to your first set or your subsequent sets. So at first you would add 5 lbs to your second and third set. The next workout you would add 5 lbs to your first set. Then you would load up your second and third set by 5 lbs. This method has you increasing all sets by 5 lbs every second workout.
If you are an advanced lifter you may need to treat each set independently and add 5 lbs to only one of your three sets each workout.
This method would have you adding 5 lbs every third workout. I recommend sticking with the same weight until you can perform all sets for the maximum number of reps. After you have accomplished this you can increase the weight by 5 lbs and you can build back up again.
Try and add one rep every workout to anyone of the 3 sets. In this case you will go for 40 lbs dumbbells for your next workout.
Slow and steady wins the race in the game of strength and muscle. Those that try to rush it and think only with their ego will turn to sloppy form and injury. With that said, you might be able to progress at a faster rate. For this you would either be increasing your first set by one rep or your second and third set by 1 rep.
In this scenario your first set will increase by 1 every other week instead of every third week. Time to put it all to rest right here: Lifting Days per week Three strength training sessions per week is the optimal training frequency for strength and muscle gains.
Taking a day off from lifting between strength training sessions allows your body to recover. As well this day of rest gives your central nervous system a chance to recharge. You will always be lifting near your true potential and strength and muscle gains will be maximized. You will be able to make the maximum rate of gains by only lifting three times per week.
There is no additional benefit from training 4, 5 or even 6 times per week. In fact, it becomes very counter productive because recovery capabilities are reduced. There is tons of research on muscular recovery indicating that a muscle can be loaded as often as every 48 hours.
But… muscle recovery is only one side of the story. When lifting heavy you create lots of neural fatigue. You drain your central nervous system and your local nerves that fire a particular muscle group.
When these nerves are fatigued, a given muscle group will be short of strength until it's given enough time to recover. The CNS takes around 48 hours to recover much like your muscles. However the local nerves may take three to four days before they are fully recharged after a heavy lifting session.
This gives your central nervous system a chance to fully recharge before your next strength workout. In addition you should only hit each muscle group every four to five days to give the local nerves a chance to fully recover. The best way to do this is to split your body into two workouts.
Protein synthesis returns to normal in a muscle group after a few days and your muscles strength abilities peak 4 to 5 days after being trained. This program will allow you to gradually build your physique up to perfect proportions. The total volume on each muscle group may seem on the low end. With that said, as long as you are making strength gains you will see very solid muscle gains. This big strength increase will lead to a much more muscular physique. These exercises are the ones you want to strive to improve on.
On Workout A you will be doing incline bench press and standing press. The goal will be to add 2. Conversely you can alternate adding 5 lbs to your second and third set and 5 lbs to your first set. Your first work set will be for 5 repetitions. For your third and fourth exercises you will be sticking to the same weight for each set. In addition you will only be resting 2 minutes between sets. Stick with the same weight until you reach the upper threshold of the repetition range.
Example: for barbell curls you will stick with the same weight every workout until you can perform 10 reps for all 3 sets. The next workout you will increase the weight by 5 lbs.
Therefore you will perform each workout 6 times over the course of 4 weeks. This will give your chest more work and will help to build more prominent pecs.
The shoulders will still get plenty of indirect work from incline bench and dips plus specific work from lateral raises. You will also be swapping chin ups for pull ups hands facing away. This will give your lats a little bit more work. You will also be swapping hang cleans for pistol squats superset with calf raises. This will give your legs a little bit more work. Lastly you will be switching up your biceps and triceps exercises to keep progress coming along.
This is the only way to force muscle growth at a quicker rate. Doing so would invite overtraining and strength regression. Therefore the solution is to pick one muscle group on each workout day and add more volume to it.
Stick with the same specialization workouts for 6 weeks before changing. This extra volume will speed up muscle growth. Use the same weight for the last 3 sets. This is a great overall mass builder to the chest. In conjunction with incline bench it will build the chest exceptionally well. For standing press use the same weight for the last 3 sets. In addition you will be performing 5 sets total. If you have slim legs this is a good routine to use. You should be adding 5 lbs to the bar every squat workout.
This is because squats progress at a faster rate than upper body movements. If you do not wish to perform the barbell back squat you can perform the pistol squat instead. If possible, use weight on your first one to two sets. Unfortunately this type of muscle gain can be considered temporary. As long as you maintain your training volume you will have this additional size.
Consequently if you were to take 2 or more weeks off lifting you would gradually start to notice your muscles flattening out and losing this additional size. Furthermore this muscle gain is very sensitive to dieting and carbohydrates. This is why I absolutely love heavy lifting! You can maintain it indefinitely with a very low training volume. You can go on a long term dieting stint and not lose an ounce of muscle. Not to mention the muscle you gain with heavy lifting will have a profound effect on strength and power.
More on Pump Training Think of the muscle growth you get from pump training as the cherry on top of your overall routine. If you want to have exceptional muscle development then you will need to incorporate pump training in your program. However you should never let pump training take priority over heavy lifting. The first section is dedicated to heavy lifting, reverse pyramid style.
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