Mass Training Tactics Part #2
Hugo Rivera CFT, SPN, BSCE.
In part #1 of mass training tactics, we talked about how to properly cycle your training in order to assure continuous gains in muscle size and strength. We discussed the importance of having Active Recovery Phases coupled with Loading and Growth Phases. This month our focus will be on how to properly implement a Growth Phase.
Like we previously mentioned, during the Growth Phase the body is not stressed by volume. This time the stimuli for growth is heavy weights.
During this phase the following three things will happen:
Modified Compound Supersets
Before we present the routine, we first need to discuss what a modified compound superset is as this is the main technique that is crucial to the success of this program.
In a modified compound set, you pair exercises usually for opposing muscle groups or for opposing muscle movements (e.g. Push vs. Pull). First you perform one exercise, rest the recommended amount of seconds and then perform the second exercise (i.e.: For instance, first do Biceps, then do Triceps).
Then rest the prescribed amount of time again and go back to the first exercise.
A modified superset for Dumbbell Curls and Triceps Pushdowns in which you perform 4 sets of 10, 8, 6, 6 repetitions for each exercise will look like the following:
you to lift heavier weights than if you just stay idle for 3 minutes waiting
to recover. An additional benefit of this technique is that it saves time
plus it follows the "limit rest to a maximum of 90-seconds in between
Here is the recommended Growth Phase routine. For this routine, the following applies:
Weeks 1, 2, & 3 - Growth Phase
Day 2 - Legs (Tuesday/Friday)
Day 3 - Chest & Back (Wednesday/Saturday)
Week 4 - Active Rest
Training Routine Notes
Notice on the routine above that some exercises for body parts like forearms, traps, rotator cuff, and inner/outer thighs are still performed for high repetitions in superset fashion (one after the other with no rest in between). The reason for this is because these are auxiliary muscle groups that get enough indirect stimulation from the rest of the basic exercises.
Therefore they do not need to adhere to the same cycling principles that the other muscle groups require. In addition, notice that while we do vary the volume of exercise for Abs and Calves, we still adhere to using supersets and pretty high repetitions. This is because these type of muscles are endurance type muscles and therefore respond better to heavy weights performed for a relatively high number of repetitions.
This is true of the abdominals as well. As soon as you start being able to do more repetitions for the abdominal muscles than what is recommended in the routine, feel free to start adding resistance to the movement. This will bring a quality to the muscle that is not seen on bodybuilders that do not train their abs with weights. Just be cautious with how much weight you initially add as adding too much weight too soon could trigger either a lower back injury or a hernia.
So for endomorphs (people with a slow metabolism) I would recommend a total of 1 gram of protein (tuna, salmon, turkey, lean red meats, chicken, whey protein, or egg protein) per pound of bodyweight divided equally over 5-7 meals spaced out 2-3 hours apart with 0.8 grams of complex carbs per pound of bodyweight.
Also reduce the amount of Flaxseed Oil from two Tablespoons to just 1 early in the morning (if using Fish Oils, then reduce the recommended amount from last month to two capsules taken three times a day with Meals #1, #3, and #5).
If you have
a high metabolism, still adhere to 2 grams of carbs and 1 gram of protein
per pound of bodyweight with the 2 Tablespoons of Flaxseed Oil (or ten
capsules of Fish Oils). Again, remember that complex carbs such as potatoes,
brown rice, oatmeal, veggies are to be consumed throughout the day and
a combination of complex and simple carbs (fruits) are consumed for your
post workout meal. Protein is consumed in all meals.
Still continue to do cardio for twenty to thirty minutes right after the workout (or first thing in the morning on an empty stomach if you wish to train twice a day) for four times a week.
that when used properly, cardiovascular exercise actually aids in the
recovery process as well as helping produce fat burning enzymes; something
that helps us keep the fat off while we gain muscle mass.
Hugo Rivera CFT, SPN, BSCE. is a lifetime natural bodybuilder, multi certified personal trainer, industry consultant and fitness expert who not only knows training and nutrition theory, but also applies it on a daily basis as evidenced by the fact that he's always in shape and by his awards and high placings at numerous national level bodybuilding competitions. He is also an internationally known best selling fitness author with a very successful franchise of books called "The Body Sculpting Bibles" which collectively have sold over a million copies. Hugo is also author of the very popular “Body Re-Engineering” e-book, which teaches you how to gain lean muscle mass and get lean without drugs, or fancy expensive supplements, using the secrets he devised after many years of weight problems as a child.For more information on Hugo’s Muscle Building / Fat Loss Program please click on the link below:
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