WEEK 115 :: Which Is The Most Effective Training Theory For Gaining Mass?

[webmaster]

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* Note: How can I win? Answer all questions in the order that they are asked.

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TOPIC: Which Is The Most Effective Training Theory For Gaining Mass?

For the week of: 1/29-2/03
Sunday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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HIT, periodization, 5X5, 10X10, Max-OT, volume, intensity, are some words associated with different training theories. It?s easy to compile tons of different training theories, but not so easy to choose the most effective ones.

What is the most effective training theory for gaining mass? Why?

Outline a workout routine using this training theory.

Do you add or edit anything to this theory of training, or do you follow it perfectly as written?

What kind of results can one expect from this style of training?

BONUS QUESTION: Which training theory is most advanced and should not be attempted by beginners or intermediates?

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Don't discuss any other topic in this section. ONLY discuss the question above.

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NEW PRIZE MONEY!!!!!
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The best response will get $75 in credit, and second place will get $50 in credit to use in our online store and will have their workout posted on our main site for the world to see!

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NEW RULE!!!!!
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* New Rule: Any exercise not listed on our exercise listing (http://www.bodybuilding.com/fun/exercises.htm) must be accompanied by a full and complete description and pictures (or a link to the exercise(s) where pictures and description are given).

Thanks,
Bodybuilding.com

[jdog60]

Are these the correct dates for week 115?

[Veeshmack]

Originally Posted by jdog60

Are these the correct dates for week 115?

i dont think so...

[Beastinthemakin]

yes they are. the post was entered on tuesday, and it ends saturday night(technicallly sunday).It is like that now.

[Veeshmack]

Originally Posted by Beastinthemakin

yes they are. the post was entered on tuesday, and it ends saturday night(technicallly sunday).It is like that now.

no, earlier it said it started on the 17th or something and ended on the 25th
i dunno what it was, but the dates were past

[tlok225]

different amount of sets and reps are required for everyone. the one thing for gaining mass that everyone should know, that just about nobody ever uses is the time under tension principal. sets are generally 8-12 reps, and the amount of sets should differ on the intensity. if all the sets are to failure then you only need 5 or 6 hard sets per exercise, and only one or two exercises per body part. if only 3 sets are performed per exercise, and the last set is the only set to failure, then as many as 12 to 15 sets total are required for a muscle group. the biggest key is to take the weight slow and controlled the whole rep. the 4 seconds down, 2 seconds up principal is an old theory that a 60 to 80 seconds of tension on the muscle at a time will give maximum hypertrophy gains. if you're going for just mass gains, then strength and how much weight you throw around shouldn't matter at all. with this kind of lifting method, you can use much less weight and take much less of a toll on your joints. you can use any kind of split you want, a three day, four or five day split. the biggest thing is to keep constant tension on the muscle for at least a minute. and only let the muscle rest for a minute to a minute and a half tops. i've been working with a personal trainer since i decided to do a competition and he showed me how strong this kind of training actually is. i've gained a ton since working with him, and this is the kind of work i've been doing

my trainer has me doing different kinds of workouts a lot, but i've used a few that i found from this site. i really like the different workouts that matt weik talks about in his weik university page. i do a slightly different workout every workout so i wont go into detail about the sets and reps, but you can find them at BB.com, just search matt weik
my split is a four day on, one day off
quads, calves
chest, traps, forearms
back, hamstrings
shoulders, biceps, triceps

i'm sure anyone can gain like crazy if they just follow the 4020 tempo of lifting, and keep the rests short. its perfect for hypertrophy and i gained 8 pounds in just about 3 weeks doing this kind of workout. even though you never see pro bodybuilders doing this kind of lift, trust me people it works, and you'll get freakin huge off of it.

bonus - i think the workout style that beginners shouldn't try would be a 5x5 or powerlifting type workout. using heavy weight like that when someone is inexperienced can just lead to terrible strain on the joints. i have a jacked up shoulder, and if i had just lifted smarter i could have completely avoided it, but instead it totally limits me and the way i can lift. until people can really make the mind muscle connection thats so important, they should stick to higher reps and lighter weight to protect their joints.

[JackTragic]

Plain and simply...there IS no "1" single training routien! The trick is to know how to listen to your body and what it's telling you. For example...in my case. When my workouts are going strong and well...getting a good pump and such, that's when I know I will very soon be hitting a training plateau (as nothing good lasts forever), but when my workouts feel awkward and somewhat "weak". This is when I make my best gains as this is when I am going to BUST that same plateau as my body is experiencing something "new and strange" to it. This is when it will adapt and change. this is when I grow! I have tried many different workout routiens/styles over my years of training...DC, 5X5's, 1X50's, etc, etc...
The only thing "constant" in BB'ing or power lifting is CHANGE and variety!

[eagles56]

interesting...

[SquatKing450]

I feel the best mass gaining workouts come from EXTREME INTENSITY in shorter periods of time. Human Growth Hormone is responsible for new muscle development and the best way to activate it drug free is through intense workouts. However you achieve intensity should fall into the 8-12 rep range, which gives your muscle enough time to overload. The intensity should be accomplished by supersets, drop sets, failure, and negatives. Another important way to build mass is to constantly trick your muscles- If you do the same workout scheme every week for 6 weeks than your muscle building will plateau quickly and quit responding effectively. To do this the right way, you have to vary rep ranges (8-12) and rep speeds, rest periods between sets, types of excercises, and hit the muscle at diffrent angles as well. Most importantly, you shouldn't overdo it! Cortisol can build up as a defense to protect the muscles from destructing so i would recommend 30 minutes per body part. Most guys say they train for two hours but most of that two hour time is sent with 5 minute rest periods, bull****ting, and watching the gym tv. Get in, get out and grow!

My sample Mass Building workout for legs-

Warmups- 2 sets of squats- 10 reps

3 sets of 10 squats (1 minute rest between each set) 4th set-30% Drop Set to Ten. 1-2-1 cadence per each rep.

3 sets of 8 front squats (standing on your tip toes-these hurt so good!, 1 minute rest) On the last rep of the last set- hold at the bottom while contracting the quads for 10 seconds then explode up.

3 Sets of 10 Leg Extensions. Each set is at a diffent angle. toes pointed outwards, inwards, and then straight. 1 minute rest.

2 Sets of Supersets Stationary lunges with Jump Squats 8x8 reps. Make sure youre pushing off the heel with each rep to really get that hamstring feeling good!

Thats it!! shouldnt take more than 45 minutes! make sure you strectch in the sauna afterwards!!

I dont really write a plan for this theory --- i just try to incorporate the above intensity techniques in every workout during mass building phase.

The results will vary with any individual--as long as the ind is doing this workout for 6 weeks at the longest 3 at the shortest, they will experience some short term gains in muscle mass due to heightened growth hormone tapping. There is no such thing as gaining 30 pounds of muscle in a month so people have to realize that small steps and gains are the componnets to overall goals.

This training theory is pretty advanced and shouldnt be attempted by beginners or intermediates. These types of workouts test a persons endurance, mental edge, and overall health. B's and I's need to stick to the basics for at least a year before attempting high intensity workouts such as the leg workout desribed above. Most beginners will get too sore or risk injury then just give up the sport all together if attempting this extreme intensity.

[Ianjmchugh]

My training theory for gaining mass effectively is very simple. It is a combination of 5x5 compound movements and higher rep dynamic movements. It is effective because you are getting a combination of lower rep movements to really move that big weight, as well as higher rep movements to really pump the blood into the muscle and tear the muscle down, which is necessary to gain mass. Here an outline of my mass gaining training:

LEGS
ATG squats 5x5
Stiff leg dead lift 5x5
Leg press 4x12-15
Leg extension 3x12-15
Leg Curl 3x12-15
Calf raises 4x10-12
Toe press 4x12-15

CHEST & ARMS
Flat barbell bench press 5x5
Incline barbell press 5x5
Dumbbell flies 3x12-15
Machine chest press 3x12-15
Barbell curl 5x5
Incline dumbbell curl 4x12-15
Reverse grip pull-up Max. Effort
Close grip press 5x5
Rope pull downs 4x12-15

BACK
Weighted chins 5x5
Dead lift 5x5
Barbell rows 4x12-15
Machine pull downs 4x12-15

DELTS & TRAPS
Standing military press (barbell) 5x5
Seated dumbbell press 5x5
Dumbbells shoulder flies 4x12-15
Reverse pec deck 4x12-15
Barbell shrugs 4x12-15

A lot of times, if I feel good, I may add a few more reps to my compound movements, and if I am not feeling great I may drop a set or two. I do follow this exact routine however; I always change my exercises every three to four weeks. This keeps my body from adapting to one routine and it also promotes growth. This routine should be done on Mon., Weds, and Fri., or on a schedule similar to this to allow for adequate time for rest and recovery.
With all the right ingredients, i.e. plenty of calorie consumption (proteins, carbs, and fats), rest, supplementation, and motivation, a person can expect to make some serious mass gains by following this routine. As far as the exact number of pounds you put on, that will all depend on your body type and calorie consumption.
*Bonus question* I feel that trainees can attempt any type of training theory, as long as they keep safety in mind. A lot of times trainees will sacrifice their form for weight on compound movements and even dynamic movements. This can lead to a serious injury. So my advice is, when attempting a new style of training ask someone with experience for advice/guidance and work on your from before you add on more weight.

[paddle pop lion]

To acheive maximum hypertrophy in you muscles you have to have a variety of routines i believe it is best to have two or three different workouts set in your bodybuilding arsenal and as you feel 1 of those workouts isnt working anymore you change to your second one and change again to your third one when your second isnt having the same effect as when you start. An example of this would be going from 2-20 for your squats to 3-15 and then to 5-5. Rest time betweeen sets should be about 30 seconds - 2 mins but it is really about how you feel it should only be enough time to get your breath back and a small break for your muscles.

Another important factor is that some people only go hard in there last sets, you should take every set as if it was your last. It is also important to allow the appropriate amount of time for recovery, most muscles take about 48 hours to recover and slightly more for larger muscle groups. Also i have found compund movements work far better than isolation.

A example of 1 of my workouts is as seen below:

Monday
BACK
(3-6) Rows or Close Grip Pulldown
(3-6) Dumbbell Rows
(3-6) Deadlifts
(3-6) Pull Downs

Tuesday
LEGS
(3-6) Leg Extensions
(3-6) Leg Curls
(3-6) Lunges
(3-6) Squats
And ABS


Wednesday
CHEST
(3-6) Bench Press
(3-6) Incline Bench Press
(3-6) Decline Bench Press
(3-6) Peck Deck
(3-6) Flys

Thursday
ARMS
(3-6) Barbell Curls
(3-6) Close Grip Bench Press
(3-6) Alternating Curls
(3-6) Dumbbell Arm Extensions
(3-6) Concentration Curls
And ABS

Friday
SHOULDERS
(3-6) Military Press
(3-6) Shoulder Shrugs
(3-6) Dumbbell Military Press
(3-6) Upright Rows
(3-6) Lateral Raises
(3-6) Bent Over Lateral Raise

Saturday and Sunday - Rest or Make Up Days

I believe MAX-OT is the most dangerous for inexperienced bodybuilders due to the high percentage of your 1RM and without learning the proper technique first and without getting your body used to weightlifting.

Thanks Matt

[truedeigo54]

What is the most effective training theory for gaining mass? Why?

There are many programs out there that have been proven to work but when your trying to put on serious size as fast as possible one program sticks out above the rest. That is the GERMAN VOLUME TRAINING program. It works so well because it targets a group of muscles , exposing them to a huge amount of volume for a repeated number or sets. (10 sets of ten reps for a single exercise). Doing these high number of sets causes The body to adapt to the large amount of stress by hypertrophying the muscle fibers that were used thus casueing extreme muscle grow!!!

Outline a workout routine using this training theory:

The goal of the German Volume Training method is to complete ten sets of ten reps with the same weight for each exercise. You want to begin with a weight you could lift for 20 reps to failure if you had to. this is around 60% of your 1RM

DAY 1- CHEST and back:

flat Dumbbell Presses 10set/ 10
pull Ups 10sets/10
Incline Dumbbell Flyes 3 set/ 10-12
One-Arm Dumbbell Rows 3sets/ 10-12

DAY 2:legs

Back Squats 10sets/ 10
Lying Leg Curls 10sets/ 10
front squat 3sets/ 10
seated Calf Raises 3sets/ 15

DAY 3:OFF

DAY 4:ARMS

Tricep Dips 10sets/10
seated db 10sets/10
precher curls 3sets/ 10
tricep overhead extension 3sets/10

DAY 5: SHOULDERS traps

seated Military press 10sets/10
db shrugs 10sets/10
db lateral raises 3sets/12
upright rows 3sets/12

DAY 6:LEGS

Back Squats 10sets/ 10
Lying Leg Curls 10sets/ 10
front squat 3sets/ 10
standing Calf Raises 3sets/ 15

DAY 7:OFF

Do you add or edit anything to this theory of training, or do you follow it perfectly as written?

The only thing i changed in this workout was to add an extra leg day because they can recover fast and also i think your not truely massive unless you have massive legs. also you should throw in calves/forearms/abs everyother day because you cant leave a bodypart untrained.


What kind of results can one expect from this style of training?

If you follow the GVT program and keep up with solid nutrition you should expect to gain a solid 5lbs and ive even heard of gains up to 12 pounds in as little as six weeks.

Which training theory is most advanced and should not be attempted by beginners or intermediates?

In my opinion the GVT program should not be attempted by beginers because unlike other programs it demands so much more of your muscles right off the bat. it gives not time to transition or to let you muscles recover from the extreme hypertrophying. with so many sets and reps beginers with muscles that arent conditioned to take a beating like that could get an injury somewhat easily and even worse cause permenant damage with overtraing.

[Beastinthemakin]

here is my entry!

[punksurfer024]

entry

[Beast2Be]

Dang, you guys are making my chances of winning extremely difficult I'll post mine later

[Beast2Be]

Here's mine! Enjoy

[DFPHadouken]

Alright, heres mine....

[Mighty Kev]

Here you go!


HIT, periodization, 5X5, 10X10, Max-OT, volume, intensity, are some words associated with different training theories. It?s easy to compile tons of different training theories, but not so easy to choose the most effective ones.

What is the most effective training theory for gaining mass? Why?

Reading through some of the many articles here on Bodybuilding.com or any other muscle websites, it is clear that there are a variety of methods that people are using in order to increase their muscle size. Now, this creates a problem for the reader. This reader wants to put on a significant amount of muscle mass, but which of the many training theories should this reader follow?

This is where it comes down to the trials and errors that every athlete goes through. Everyone?s body is different, and this means that the most effective training method for one person can most certainly be less effective than other methods. Not to say that the theory outlined below is the absolute best theory for gaining mass, but it absolutely is effective.

Basically, rather than using one of the workouts with specifically defined numbers or reps and sets above, I prefer a bit of a more simple principle. The principle behind this workout is to push (or pull) until you feel an adequate burn. If you think about it, does it really matter if you do 10 sets of an exercise when you can essentially do the same amount of work in 3 or 4 sets?

Now some people will argue that it?s not possible to stimulate the same amount of muscle with a workout of 3-4 sets in comparison to 10 sets of each exercise, but it really all comes down to pushing yourself as hard as you possibly can in the gym. This means a few things must be done.
? The first is lifting weights as heavy as you can handle while retaining perfect form for each set. The high amount of weight allows the maximum stimulation of the muscle fibers to occur while the focus on proper form ensures that you?re stimulating the muscles that you are intentionally targeting.
? The second is making sure to raise the weight as fast as possible while lowering the weight in a slow and controlled manner. The quick raising or pulling of the weight activates many fast-twitch muscle fibers, this basically translates to gains in strength, which then allow you to raise the amount weight lifted for each of the exercises use. Lifting heavier weights is directly linked to gains in muscle size.
? The third thing that must be done is to use complex movements rather than isolation. Use of isolation exercises for very specific muscle muscles rather than a group is really not a good idea for anyone, save very experienced bodybuilders. More importantly, compound lifts are much more efficient in the sense that they stimulate so much more muscle per exercise than an isolation lift which is really the goal here; to increase the size of the muscles. When using isolation exercises only, the connection between muscle groups won?t be as strong either. This means that if you?re trying to put on some mass for a sport, you?re not going to be as strong as athletes that train large muscle groups because you don?t have the strength in the stabilizer muscles that help connect the movement from muscle to muscle.
? The final, and quite possibly most important thing that must be done to put on some nice muscle is to completely and totally focus on the muscle you?re working on while lifting. This connection between mind and muscle, although only seemingly important, is the most important thing. Personally I feel that I get about a 30-40% greater contraction when I?m focusing on the muscle group, than just lifting the weight. The soreness I feel the day, or sometimes two days after is always there, reminding me of how well my workout went.


Outline a workout routine using this training theory.

The Workout:

This workout will consist of a 5 day split. Rest days should be inserted where needed, but the split has basically gives each muscle group a day rest in between days where you feel it is necessary.

Day 1: Back and Biceps:
Wide Grip Pull-ups 3x10 Reps
Elevated Cable Rows 3x 6-8 Reps
Bent Over Barbell Rows 3x10 Reps
Cable Rope Rear-Delt Rows 3x8 Reps
Close-Grip Front Lat Pulldown 3x 10 Reps
Barbell Curl 3x8-10 Reps
Concentration Curls 3x8 Reps (Last set to Failure)


Day 2: Chest and Triceps
Incline Dumbbell Bench Press ? 3x 8-10 Reps
Dumbbell Decline Flyes - 3x 8Reps
Cable Crossover- 3x6 Reps (Think of Ronnie Coleman?s Most Muscular when doing these)
Flat Dumbbell Bench Press - 3x10-12 Reps
Dips ? 3 x10 Reps
Lying Dumbbell Triceps Extension ? 2x8 Reps
Bench Dips ? 3x10 Reps (Last Set to Failure)

Day 3: Lower Back and Abdominals
Hyperextensions (Back extensions) 3x15 Reps
Stiff Leg Barbell Good Morning 3x10 Reps
Weighted Ball Hyperextension 3x 15 reps
Ab Crunch Machine 3x 15 reps
Ab Roller 3x 10 reps
Decline Oblique Crunch 3x 15 Last Set to Failure



Day 4: Shoulders
Dumbbell Shoulder Press - 3x 8-10 Reps
Front Dumbbell Raises - 2x 10-12 Reps (for each arm)
Lying Rear Delt Raise - 3x6-8 Reps
Reverse Flys - 3x 6-8 Reps
Standing Side Lateral Raises ? 4x12 Reps (Last set to failure)
Dumbbell Shrugs 4x8-10 Reps (Last set to failure)

Day 5: Legs
Barbell Squats 3x8-10 Reps
Leg Extensions 3x 8 Reps
Barbell Lunge 3x 8 Reps
Romanian Deadlifts 3x 10 Reps
Lying Leg Curls 3x 10 Reps
Calf Raises 3x18-20 Reps (Seated or standing)

-Now the beauty of this workout regimen is that the goal is to put on clean and solid mass. This means that cardio is not advising, and certainly not required. No Cardio!



Do you add or edit anything to this theory of training, or do you follow it perfectly as written?
As stated before, the key to building massive amounts of muscle is to stimulate as many different muscle fibers as possible. This means that varying the exercises that you do, whether it is changing the angle at which it?s performed, changing to dumbbells from barbells or even simply picking different exercises all help accomplish this. Variants like these will for instance, in the chest workouts will work on different parts of the chest in each workout including the outer part of the muscle in addition to the inner and upper portion of the muscle.
Overall I actually advise you to change the exercises up from time to time to keep your body guessing. This basically will help prevent the dreaded plateau effect that so many bodybuilders claim to have reached. Personally I don?t believe in the plateau effect at all, more variety is necessary to leap past the trap of the same workouts without changing the routine up.

What kind of results can one expect from this style of training?
This quite possibly could lead to the biggest change in your physique that you have ever experienced. Keep in mind that what you put into this routine is what you really get out of it, but if you push yourself 105% each and every lifting session, you can achieve gains beyond what you can imagine. This also takes time, so patience is an important virtue.
One thing that isn?t specifically noted in this article about a mass gaining phase in life is nutrition. This is almost more important than the workout in the sense that if you?re not getting the adequate amount of calories and even more importantly protein, there is no way you can put on as much clean mass as what is actually possible. It is absolutely essential that you consume a post workout shake with protein and simple carbohydrates. I advise that you pick up a post workout supplement such as Universal?s Torrent or Optimum Nutrition?s After Max. These supplements contain whey proteins and simple starches such as waxy maize which are both very quickly absorbed into the body to feed those burning muscles. These products also contain creatine, which has a multitude of positive muscle-building effects, but very simply stated floods water into the muscle for quicker recovery and an ability to lift those extra few reps the next time you go to the gym. In addition to a post-workout supplement, you need to be sure to be consuming more calories than you?re expending each day, keeping your protein intake to at least 1 gram for every pound of body weight. If you think about this, it is really a very hard thing to do. Picture this, a chicken breast has somewhere around 20 grams of protein. And if you?re a 200 pound guy, you would have to eat 10 chicken breasts each day to reach the desired amount of protein. Supplements such as whey and casein protein make this much easier to accomplish, and should never be skimped on when trying to put on mass. Now some people talk of a very high protein intake possibly having negative side effects on the liver and kidneys, which is why you should also be drinking plenty of water to help flood the metabolites of the excess protein through the body cleanly.

BONUS QUESTION: Which training theory is most advanced and should not be attempted by beginners or intermediates?

One of the most advanced training theories that I have come across is becoming more common throughout the bodybuilding community, and it is the idea of using Olympic lifts to put on mass quickly. Although I will be the first person to say that it can be an extremely effective way to put on mass, because it is essentially using the two most compound lifts known to man, it is certainly one of the hardest to master. Olympic lifters have trainers watching their every move, each and every time they go to the gym to work out. I sincerely doubt that everyone reading this article has the luxury of an Olympic weight lifting coach. But the reasoning behind this is that these lifts, the clean and jerk and the snatch, are incredibly dangerous is performed improperly. The danger of injury only increases further with each plate added to the end of the barbell. Simply stated, the Olympic lifts are not meant for beginners nor intermediates, as the benefits clearly do not outweigh the risks of serious injury.


Thanks for reading!
-K (Opiewags99)

[mrkdrt]

mrkdrt's most effective training theory:

[jdog60]

Here it is. Thanks.

JDog60

[triglyceride]

Eat alot

[bobby1057]

Well, I'm on a hit program right now. As far as strength goes, it works the best.At least for me. I always increased strength every work out. I started lifting again after a long break. So I'm just trying get were I was. I have hard time putting on muscle though. I paying very close attention to my diet, to make sure I everything I need to grow. Someting I had hard time doing, when I used workout because of my scheule of my old job.

weight Lifting
Workout 1
superset
flyes 1x8-10
incline press 1x3-5
superset
pullover 1x8-10
pulldowns 1x8-10
deadlifts 1x3-5

Workout2
superset
leg ext. 1x8-15
squats/legpresses 1x8-15
calf raises 1x8-15

workout3
laterial raises 1x8-10
bent over laterial raises 1x8-10
dumbell curls 1x8-10
superset
tricep push downs 1x8-10
dips 1x3-5

workout 4
deadlifts 1x5-8
dips 1x6-10

workout5
squats 1x8-15
pulldowns 1x8-10