Why are muscles unable to handle the training load? How to choose the optimal amount of work in training? How to properly take anabolic steroids using the training principles described in this article? Taking a few minutes to study the information, you will increase muscle mass gain 100%! The most important point in the high-volume training scheme is the ability to correctly distribute the load and intensity through exercises, sets and repetitions. If you immediately start using the complex and voluminous training complexes of professional bodybuilders with a probability of 101%, overtraining will occur against the background of excessive stress, which the body cannot handle. It takes years, sometimes decades, for bodybuilding stars to bring their bodies up to their existing high-volume training. They increase stress in small portions, thus allowing the body and muscular system to adapt and muscle hypertrophy. For more understanding, you need to go deeper into the issue of overtraining, so that you do not join the ranks of the next fans who caught the stopper and plateau.
High volume training is the key to pumping large muscle structures only for athletes who fully understand all aspects of physiology and know how to properly distribute the training load so that the body adaptively digests new stress.
How to deal with overtraining and what is adaptation?
This section is of incredible value, because a correct understanding of the information below will provide you with constant and sustainable progress in muscle hypertrophy, regardless of the initial genetic predisposition.
Every visitor to the gym and even a novice athlete is faced with the problem that professional training methods aimed at performing a large amount of work do not develop muscles, but rather, on the contrary, lead to a complete lack of results. Have you wondered why this is happening? After all, professional athletes are not cunning and really put on public display the training methods that allow them to personally achieve the greatest success.
The first thought that creeps up in addition, which is a kind of justification for unsuccessful attempts to progress in the muscles, is to criticize the use of anabolic drugs by professional bodybuilders. We hasten to disappoint you, because steroid cycles are a small part of the multi-faceted recovery and adaptation aspect. Look how many unreasonable athletes are around us, using immeasurable dosages of sports pharmacology, but their muscular structure, to put it mildly, is far from ideal.
Psychological fuses
The first thing you need to learn to do is to independently set physiological safety devices that have a vector of direction against the stupidity that an athlete can commit. For the greatest understanding, let's go straight to examples from life, if you have been developing swimming skills in the pool for 10 years, then you should not risk it and immediately take up the conquest of the English Channel. Why?
With a 101% chance of drowning, not from a shark attack or a sudden storm, you simply do not have enough physiological capabilities to overcome the incredibly increased load against the background of past swims in the pool.
However, despite the fears, after listening to the recommendations of pseudo-swimming experts, you will convince yourself that swimming the English Channel is easier than ever, and in addition, new swimming skills will be developed. Naturally, the end result will be lethal, for one single reason, your body is not ready to handle so much stress.
All of the above is absolutely equal in proportion and applies to volume training. Remember and even write in your training diary:
"The progression of loads when using volumetric training should occur for a long time, systematically and slowly, this is necessary to enable the body, muscle and nervous system to properly adapt to increasing stress." a fast training load. Naturally, such irrational behavior brings the body into a deep degree of overtraining. Thus, you can say goodbye to muscle hypertrophy for good and for a long time. Why? Because you completely deplete the physiological capabilities of the body with too much and instantly increased training stress.
When do muscles grow? Absolutely correct answer! With a systematic progression of loads, if there is a gradual increase in stress, it is quite logical to expect a response from the body in the form of an increase in muscle mass. And another law of physiology is completely true, there is no progressive load - goodbye muscle hypertrophy. In iron sports, everything is quite honest in relation to your progress, the body is a complex and at the same time perfectly debugged mechanism that cannot be fooled.
Methods for progression of the training load:
- The first option includes a systematic increase in training weights, namely directly weights on the barbell and dumbbells.
- The second option is to increase the volume of the training process, your work in the gym will have a proportional increase in sets.
Immediately, we note that the first option, which provides for a progressive increase in training weights, is a kind of Grail in building muscle mass. Therefore, we recommend using this progression method for novice bodybuilders, for numerous reasons, the most important of which are the following:
- Firstly, an inexperienced beginner athlete, thanks to this method of progression of training stress, will not drive the body into a phase of deep overtraining and will preserve restorative resources. Why? It's just that the muscular system cannot cope with excessive burdens and perform more than the muscles simply do not allow.
- Secondly, it turns out that some kind of automatic natural fuse is triggered, which protects against lifting a weight disproportionate to the degree of the body's recovery capabilities. You are simply forced to slowly increase the training load from 1 to 2 kg, and such small increases await you throughout the entire cycle.
- Third, by and large, weight gain in a more aggressive manner will not overpower your muscle groups. This is a very valuable and wonderful physiology skill that can save both the beginner and the experienced athlete from overwork.
Increase training volume
Now let's dive into the second option for building up the progression, which is to increase the intensity by:
- Setov.
- Replays.
- Exercise.
This is exactly the aspect that this educational program about high-volume training is devoted to, poses a great danger, which is expressed by an unlimited degree of training load. This approach completely lacks an important factor like physiological protectors, which can easily plunge you into incredible overtraining. Look, you can perform as many training sets with a certain weight on a specific muscle group as you tell your brain, naturally, the muscles only have to accept their fate and perform contractile movements. For example, by setting the correct training weight, you can do 100 to 200 reps on your pectoral muscles. However, bench press 200 kg for 3 sets of 8 reps is a daunting task. You now understand how the fuse effect works.
Often in sports complexes, you can watch beginners who do not even have 40 cm of biceps volume, however, it is anxious and important to perform a hand workout consisting of 20 sets, driving such a small muscle into incredible overtraining. In terms of time, such trainings take at least two hours, of course they blindly copy the training complexes of bodybuilding stars.
Everyone starts from a rather banal conclusion, if you want to be like Arnold Schwarzenegger, then train like a nine-time "Mr. Olympia". In this regard, there is no understanding that it took Arnold at least 10 years to adapt the body to such an excessive training load. Additional recovery rates are spurred on by anabolic steroids. In a simple way, champions would not have been able to achieve their current muscle development using a professional program at the initial stage of training.
Let's summarize a little conclusion of our educational program:
“Increase the volume of the training load for an extremely long time and in small portions, this is necessary to give your muscular system time to adapt and then grow.”
Training time between sets
There are many skeptics who claim that the high volume training system:
- First, it takes a lot of time.
- Secondly, it refers to training schemes that must be combined with anabolic courses.
It will be appropriate to note here that the own production of hormones that contribute to the natural process of anabolism decreases after passing the fifty minute time barrier in the process of strength training.
Those who claim the above probably don't know about the need to fit the entire high volume workout process into a time frame of up to 45 minutes. How is this possible? Elementary, for this it is enough to shorten the rest period between sets, and a great opportunity will open up, for the required time period to perform the required amount of work.
Do not make the popular mistake of a large number of experienced and novice athletes, resting from 2 to 3 minutes between training sets, such a time gap is great for powerlifters, but in bodybuilding practice this must be eliminated.
Remember that long periods of rest are designed to build strength and have no effect on what? That's right, POWER PERFORMANCE! Focus fully on 60-second rest between sets, which has an invaluable muscle growth advantage over the standardized two-minute rest pattern. This allows you to do more strength training in 45 minutes of volume training.
Take and note the time spent under load in the process of performing a training set in 99% of cases, it will not overcome the 15-second barrier. Therefore, 45 seconds of rest will be enough for you to optimally restore the muscle group for the next set. It is clear that performance with maximum weights is completely excluded. Why?
Because it is necessary to reduce the oxidative concentration to the limit, followed by the maximum establishment of a positive energy balance and restoration of ATP molecules. The described biochemical processes are possible only with a prolonged degree of rest. However, 45 seconds of rest is more than enough to train with moderate resistance.
Do you have doubts? Then let's resort to all the favorite math and make the necessary calculations. You do a set (15 seconds) and then rest for 45 seconds. It turns out that the full circular cycle of the set + rest phase takes = 60 seconds. What does this mean?
In a half-hour workout, you can complete 30 work sets. Imagine what numbers and training volumes you are able to operate on. Suppose your rep limit is no more than 8 times, so 30 sets will please your muscle group with 240 reps. This is all taking into account the ratio that from 100 to 200 repetitions for a certain part of the body is the training of a professional bodybuilder. Surely now many will no longer want to argue that high-volume training takes a long time. Try it and see for yourself the declared result.
Naturally, such a training rhythm does not provide an opportunity to chat with the guys in the gym and show off near the girls performing sexy poses! However, you have come to become a man and increase the volume of muscle groups, then would you be so kind as to put the entire training into a 45-minute regimen. Exercising for more than an hour is stupid and useless, especially if you do not stimulate the body with anabolic drugs.
Anabolics and high volume training
Many people associate high volume training with excessive dosages of anabolic drugs and constant steroid cycles. Justifying the big muscle of the bodybuilding stars with a high volume pumping regimen amid powerful anabolic support. We want to immediately refute such a delusion, confirmed by scientific experiments.
Scientific research has been carried out with the participation of iron sports enthusiasts who use natural training, but using different schemes to achieve maximum muscle hypertrophy.
The former performed one set in a specific exercise for the muscle group, the latter applied the high-volume training method. Three months later, the scientists compared the performance of the athletes and revealed muscle hypertrophy and an increase in strength in all athletes. However, there is one exception, the results of bodybuilders who worked on a high-volume scheme were many times higher than the success of other athletes. Moreover, the effectiveness and clear advantage consisted precisely in the increase in muscle mass.
Genetic engineers analyzed the production of natural hormones responsible for the anabolic process directly during the training process in both groups, and made the following conclusion:
"That bodybuilders who use high-volume training, the secretion of testosterone, somatropin and IGF-1 significantly exceeds the level of activity of hormones of other athletes." natural athletes.
Fundamental aspects to avoid overtraining when using high volume training:
- First, do the increase in strength work gradually within small proportions.
- Secondly, carefully monitor the rest period between sets, use a stopwatch.
- Third, always follow the training plan and control all processes with a training diary.
Always remind yourself that only volume progression is the most logical and effective way to force the body to adapt to stress through muscle hypertrophy. However, the high-volume design is also the most dangerous. Why? Because, you will have to control the progression and time intervals between sets on your own. Unfortunately, physiological fuses will not work here due to their ineffectiveness. All sports successes and reasonable use of a high-volume training scheme against the background of incredible muscle growth!
Watch the video - the essence of bodybuilding (volumetric muscle training):
