Breaking News

3 Things you must know for mass and size Gains !

3 Things you must know for mass and size Gains !

Russian and Swedish. I’ve received thousands of e-mails, testimonials and letters of thanks for providing people with the best results they’ve ever achieved. Every major bodybuilding magazine has reported on these books and techniques. It is estimated that more than 150,000 people have used Power Factor Training and Static Contraction Training. The number increases every day! So what you are about to read is fact, not hype. And it’s not based upon what worked for some guy, somewhere; it is true for all humans of normal, healthy physiology. These are the three indispensable elements of muscle mass and strength gains.

1-High intensity

Muscles grow larger in response to high intensity overload. This is a verysimple element of human physiology that has been in operation for(according to anthropologists) over three million years…before fancy exerciseequipment, before training “systems” and before nutritional supplements.

The muscles of the human body respond to the intensity of overload in asimilar way that skin responds to the intensity of sunlight. Muscles adapt tothe stress of overload by getting larger; skin adapts to the stress of overloadby getting darker.

Each of the 600+ muscles in your body is accustomed to operating at acertain level of output during normal daily activities. To cause new muscleto grow you have to force your muscles to operate beyond their normallevel of output. That’s why we lift heavy weights to build muscles….it deliversa higher intensity of overload.

Building new muscle is actually nature’s way of keeping you healthy. A demanding,high intensity workout sends a message to the central nervoussystem that says, in effect: “This much work is so draining that our existingmuscle strength can’t sustain it…we better build some new muscle so workat this intensity isn’t so taxing.” And after the new muscle appears, you canrepeat the process with a new, higher intensity workout and build even more muscle.

Once you realize that all muscle-building progress stems from high intensityoverload, you’ll begin to understand why I’ve had such a fixation on tryingto quantify it. For example, which is more intense: two reps with 150pounds or three reps with 135 pounds? What about one set that takes oneminute versus three sets that take five minutes? Which has more intensity?



Trying to find a way to quantify this all-important intensity of muscular outputis what led to Power Factor Training, then to Static Contraction Trainingand ultimately to the Precision Trainer, which can do all the calculationsautomatically.

Anyway…the first thing you must know if you want to make mass andstrength gains is that high intensity overload is absolutely indispensable!!

2-Progressive Overload  

 Suppose you go to the gym today and determine that the highest intensityoverload you can generate for, let’s say, your triceps, is 11 reps with 190pounds doing a close-grip bench press. Great. But if you go back to thegym and do that same routine every workout you’ll never get bigger,stronger muscles!

Why?

Because the overload must be progressive. This is one of the most overlookedelements of strength training. I know people who have done basicallythe same workout month after month. I don’t mean the same exerciseseach time…I mean the same amount of overload for each musclegroup. In fact, I know people who still believe you have to “cycle” your intensity…so they go back to the gym and do less intense exercises…that’sregressive overload! That’s like having a fairly dark tan then sitting in theshade during your next tanning “workout” and somehow hoping the reducedsunlight intensity will deepen your tan. That would defy the laws of physics!

The truth is, no two workouts should ever be the same. (Unless you aretrying to just maintain – not build – muscle mass.) To be productive, everyexercise in every workout should be engineered to deliver at least slightlyhigher intensity than the last workout.


Can you make progress every workout? Of course! Consistent progress isexactly what is supposed to happen! Bodybuilding and strength traininghave become so mired in foolish jargon and unscientific reasoning thatnow people find it hard to believe every workout can be productive. Butwhat would be the purpose of going to a gym and lifting really heavyweights if it didn’t move you measurably closer to your goal of gainingmore mass and size? Every workout taxes you and depletes your body ofprecious energy and recovery reserves…you should never spend that energyunless you get measurable results from it. And you can get measurableresults from it – every time – if you train rationally

3-Variable Frequency

High intensity and progressive overload are absolutely, positively necessaryif you want to make gains in muscle mass and size. There is just onecatch…you can’t accomplish both of them on a fixed training schedule.

Frequency of training is one of the most misunderstood elements of productivebodybuilding. One of my litmus tests as to whether a training article,book or course is worth anything is to look at how training frequency isaddressed. If it says, "Train 3 days per week, Monday, Wednesday andFriday."...I know it's a useless program.

Why?

Because you can't have both PROGRESSIVE overload and a FIXED trainingschedule. Your body won't tolerate it. The stronger you get, the morerest you need between workouts. Fixed schedules are the single biggestreason why trainees quit going to the gym after a few weeks, get injured orcatch a cold or flu after training a short time. And even if you manage toclear all those hurdles, you’ll soon hit a plateau and stop making progresswith your physique.

A consistently productive program requires a variable training frequency.You need to analyze your recent rate of progress and adjust your trainingfrequency to ensure full recovery before your next workout.

But some people like to workout as often as possible and some want maximumefficiency. (i.e. to workout as little as possible while still achievingtheir goals.) Fortunately, when you complete a workout there is a range oftime over which your next productive workout can occur. The limits of therange are the first day you can return to the gym without overtraining andthe last day you can return to the gym without undertraining.

For example, if today's workout was on the 1st of the month, you might beable to return to the gym fully recovered as early as the 6th and perform aproductive workout. But you might also be able to wait until the 19th of themonth before losing the benefit of your last workout. You see? So whetheryou return on the 6th, the 19th or in between is a matter of preference. Buteither way it is absolutely imperative that you rest enough time for yourbody to fully recover.

Recovery must be complete before new growth can occur. Think of it thisway…suppose a caveman had a battle-to-the-death with a saber tooth tigerand after the fight the caveman lay on the ground totally exhausted.What is the first order of business for his body in order to ensure his survival?A) re-supply his existing tissues and organs with what they need toget him to safety, or B) build him some new muscle just in case he has asimilar struggle in the future. Fortunately for us, the brain gives the first priorityto immediate survival. So when you leave the gym after doing battlewith the leg press, your brain first takes care of your full recovery. The actualmuscle growth process is quite brief and recent studies reveal it likelyoccurs while you’re sleeping. But if you never fully recover, and return tothe gym for another depleting workout, you’ll never experience musclegrowth. And without a variable training frequency, eventually you will reachthe point where you never fully recover between workouts.

Can you make any progress on a fixed schedule? Sure…for as long asyour fixed training days happen to be far enough apart. For example, whenyou first start training your workouts won’t be very demanding and your body might only need, perhaps, 18 hours to recover. As long as your workoutsare more than 18 hours apart, you’re fine. But very soon you’ll need29 hours rest between workouts…then 46.2 hours…then 63.8 hours…yousee? And since you never know exactly when recovery is complete andmuscle growth occurred, you need to be on the safe side by adding extratime off.

I work with some advanced clients who train once every six weeks. In fact,they perform workout “A” then wait six weeks and do workout “B”…so it’s12 weeks between the same exercises for the same muscle groups…andthey make progress EVERY workout. With the massive weights they hoist,it would be impossible for them to train three days per week. If their trainingschedules stayed fixed from Day One, they could never have progressedto where they are today.

Conclusion 
Now you know the “secrets” to gaining muscle mass and size. You need atraining program that delivers high intensity overload on a progressive basisusing a schedule of variable frequency. This isn’t just my opinion…it isan absolute law of nature and it has been for over three million years.How To Apply This Knowledge

Next time you go to the gym, ask yourself:
• Is this exercise delivering the highest possible intensity to the targetmuscle(s)?
• How do I know for sure that today’s intensity on each exercise willbe greater than last workout’s intensity?
• How will I know that I’ve fully recovered from my last workout?

Aucun commentaire