Even programs from big names in the fitness industry lack a clear volume based progression. After all, how often have you seen something like this, bench press for 3 sets of for several weeks, or even months with no change. Come on! Your body undergoes a process called habituation where by it will gradually make changes to deal with any type of stressor. You have to plan to increase your volume correctly! This leads us to our next question.
How much volume is enough? This is a more interesting question as research has shown that athletes can continue to gain muscle mass with up to 45 sets per body part, per week. A more comprehensive examination of successful bodybuilding programs yields better guidelines. This recommendation is most likely the lowest amount of volume that will yield good results.
As program length increases, so will the volume. Mechanical tension is a very simple concept. Your muscles have various methods of determining how much load they are under. Said a little more plainly, heavy weight builds muscle. In general, heavier weights are better than lighter weights, provided that you can achieve the appropriate volume.
When you workout very hard, your body produces metabolic waste products. These products need to be cleared out of your body by your circulatory system. The more they build up, the longer the clearance takes. Your body knows that larger, stronger muscle fibers can operate more efficiently, without producing as much of these waste products. There are several ways to increase metabolic stress. You can do large sets with relatively heavy weights.
You can cut down your rest time, or do things like supersets, and giant sets. The moral of this story is that the hardest training will yield the most metabolic stress. As you might imagine, when you workout, your muscle fibers become damaged. This damage signals your body to repair itself. The most common way to create muscle damage is to increase lifting volume. Imagine that! However, you can do things like forced negatives, which emphasize eccentric loading, to create more damage too.
In the long term this is the process that actually builds muscle mass. The 12 Week Free Bodybuilding Program utilizes all three techniques, in the correct proportion, to send a strong muscle building signal to your body. No matter how strong this signal is. You need to support your daily requirements, and provide surplus of protein so your body can physically make new cells.
It can be complicated to gain muscle mass without gaining a ton of unwanted fat. You need to prioritize protein, and carbohydrate, while eating as much fat as you need to hit your caloric goals. Give the article a read, and download the spreadsheet. Remember, this is only a starting point for your nutrition. I will do follow up articles which will be linked at the bottom for the second and third parts, once I finish them.
Each block is written with five sessions. I expect most athletes will be able to do these five sessions in a week. Each daily session is one vertical column. Most athletes will choose to do it from top to bottom, but you can pick and choose which moves you want to do in which order. The accessory work is in blue, and the daily accessory is in dark gray. Also those who prefer not to do cardio will benefit form this type of workout, the large amount of reps helps burn of calories.
Those that do not understand their limits well, this form of training can easily lead to over training, for that reason newbies should not jump straight into this type of workout. Those who get little rest, the 3-day split if in place for a reason, those who work at demanding job or a extremely active on their off days may not benefit greatly.
Finally those who are not motivated - it takes a lot motivation to preform ten sets. If your idea of doing ten sets of a single exercise bores you then this isn't the workout for you. Volume Training is a great way to put on some size and make great gains in strength in a short period of time. The basic principle of Volume Training is to all of a sudden overload the muscle and try to break out of that long plateau you may have been having, or just gain strength immediately.
I will first give you a routine and then tell you the specifics on how to do it, rest periods and all that good stuff. Day 2 - OFF. Day 4 - OFF. Alright, a couple things you need to note while doing this workout. If you don't have this kind of time to devote to getting rest, don't bother with this workout.
It's going to be hard, but it'll pay off in the long run I cannot stress that enough. The A exercises will be supersetted together. And the same goes for the B exercises. You'll be supersetting A1 and A2 together and B1 and B2 together each workout.
Somewhat advanced lifters and lifters that have reached a plateau would benefit most from this type of training. Lifters that have reached a plateau will benefit from this program because they need a quick spurt of strength to get them past their plateau and this overload of work will do it for them.
Pure beginners and lifters with bad recovery time would benefit the least. They would not benefit because this program is just too much of an overload for them.
New lifters would be overwhelmed by all this work and probably burn out after 3 weeks on this type of program Yes, I have used volume training before. It's important to keep your rest periods between these sets shorter - right around 30 seconds total.
Note: it will be common to adjust the weight downward from what you'd normally use for this particular exercise due to the fact that you are using a much higher total number of sets and the longer rep range will demand that you're not lifting as heavy.
The pros to this program beside the obvious better fascia health are that it still allows for a great deal of flexibility on your part with overall structural design.
If you want to specialize in certain body parts you can definitely do so or if you prefer to keep the rest of the program lower in total volume because you don't have the best of recovery rate, you can certainly do that as well.
Another pro to this approach is that the higher rep and set range for that one exercise will stimulate the metabolic rate considerably, so whether your goal is muscle building or fat loss, provided you're eating the correct accompanying diet, you can see a boost in results through that manner as well. Potentially the one con you may see with this approach is, if you struggle with recovery, you may not be able to work out as frequently as you're accustomed after performing this protocol.
After time you will likely find that your body adapts, so try not to abandon the program too quickly if this is in fact what you find. Stick with it and make sure you eat properly and stretching in between sessions without adding too much cardio training to the week overall and you'll likely start seeing results and improvements with the level of fatigue you feel.
This is another extremely intense training program so you must always monitor recovery between sessions. Some people may choose to only employ the FST-7 principle in one of their workouts for a particularly lagging muscle group, while others may try it through all workouts during the week. Do expect more soreness from this program than you may have experienced before and be prepared to adjust and adapt your own schedule based on this. Here's a sample FST-7 program that you could use that applies the principle to all muscle groups.
Note that you're best off doing an isolated exercise for your set of 7, which is why the exercises are chosen as such. Take between 60 and seconds of rest on the exercises apart from the exercise where you are to perform seven sets.
Here the rest period needs to be shorter and kept around 30 seconds for maximum muscle pump. This set-up is typically performed on a two on, one off schedule and allows you to hit each muscle group twice per week.
The pro to this type of workout program is that it is a good option for beginners weight lifters looking to build mass. Since it still allows enough rest over the entire week and breaks the body up so each workout is slightly less stressful, it's a good place to start. Advanced trainees can also intensify the workout through the total set number, exercise selection, and rest periods used, allowing for increased muscle gains at any level.
Another big advantage to this type of set-up is the fact that it will allow you to include more isolated exercises. If you want to specifically target one of the smaller muscle groups biceps, triceps, lateral deltoid, etc , you can do so more easily. Because this type of bodybuilding program is so versatile, there really aren't a great deal of cons with it. You can change it around a great deal to meet whatever your individual needs are, making sure you get what you're looking for from your workout program.
The one con you may find with this workout is due to the fact that since it is made to be a 4-day program, it should be performed four days of the week. If you have scheduling conflicts, that may be a problem for you. Even this could be overcome by doing one week of lower, upper, lower training and the next week of upper, lower, upper training—and continually alternating as such.
There is an endless amount of exercise-selection choices for this type of workout plan and you should format the program according to how much volume you can handle, any muscle groups you want to focus on and whether you primarily focus on strength or size.
The following sample program is a good combination of compound and isolation exercises. It will target both the strength and size aspects of your fitness level. Aim to take about one minute of rest between the first group of exercises and then shorten the rest period to seconds for the second. Perform Workout A and Workout B one after each other and then break for a day before moving to Workout C and Workout D to round out your training week. Lastly we come to full-body workouts.
The 5 x 5 program could also be considered a full-body workout program to a degree, since you work almost all the major muscle groups with the three exercises you choose. But, true full-body programs will provide one direct exercise for each muscle group—quads, hamstrings, chest, back and shoulders arms are worked when doing chest and back.
In addition to those lifts, you could also throw in a few isolated exercises if you want to hit the smaller muscles individually. One big pro of this program is again that it can be appropriate for a beginner, provided they use a lower total set number for each exercise and watch the volume.
It can certainly be used by advanced individuals as well. Since it has the high-frequency aspect working for it, it typically proves to be successful. There are a number of different combinations you can create a full-body workout with and can utilize different principles within the workout to add variety and keep progressing.
One main con of the full-body workout program is that it's not as good if you're looking to specialize in a certain body part since you have to perform some exercises for each body part in the same session. Typically with specialization workouts you're going to want to dedicate two or three lifts to the body part you're specializing in, making the workout slightly crowded once you fit everything in. For each full-body workout, you'll hit all the major muscle groups while using as many compound exercises as possible to keep overall volume under control.
The few isolation exercises are added toward the end of the workout to help further bring out muscle definition and increase the muscle pump you experience. Aim to complete the following workouts alternating between them over the course of two to three days per week with at least one day off in between for rest.
Take seconds of rest between the sets of the first grouping of exercises and seconds of rest between the sets of the second grouping of exercises. Keep these five different types of workouts in mind as you make the decision which will be the best bodybuilding workout program for you. Keep in mind that you can and should switch programs after so long to keep experiencing results and avoid a plateau so don't think that once you choose one program, it's written in stone that's the workout program you have to follow for a long period of time.
Shannon Clark is a freelance health and fitness writer located in Edmonton, Alberta, Canada.
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