In just 5 minutes, you will learn how to build training programs that will allow you to gain from 5 to 10 kg of muscle mass in 40 days. Today, the scheme of training each muscle group once a week has become very popular. This significant change in the training process took place about three decades ago. Nowadays, few people remember how many conversations there were about this in those ancient times.
What caused the transition to a new method - shock training
As you know, the growth of muscle mass is possible when tissue fiber hypertrophy is achieved. This, in turn, can be achieved with a large amount of work performed in the lesson. Simply put, the more approaches and repetitions in your training program, as well as the higher the frequency of training, the faster the muscles will grow. Only impact mass training in bodybuilding will give you the results you need.
By and large, it is the understanding of this fact that has become the reason for the emergence of modern bodybuilding. But in the sixties, the first steroids were created, which quickly entered the sport. AAS are doping not only for muscles, but also for the psyche. When using them, athletes significantly increase the volume of training, and with frequent exercises, this leads to a state of overtraining.
In the eighties, the use of steroids became even more widespread, as did the subsequent cases of overtraining of athletes. This fact became the main reason for the transition to a training scheme for one muscle group per week. This event caused a great resonance among bodybuilders and there was a division into two groups. Fans of natural training condemned the use of anabolic steroids and were confident in the imminent death of amateur bodybuilding. They understood that the now popular scheme without the use of AAS would not be as effective, which is what happened as a result.
Since the nineties, the number of amateurs has become less and less, and many tournaments now cannot arouse great interest of the audience. It is not difficult to guess that now it is not enough just to do a lot to win, but you also need to use pharmacological drugs. But the new generation of athletes does not want the need to eliminate steroids from bodybuilding, but only longs for new mass records.
Mike Mentzer also contributed to the split. Despite the fact that he belonged to the old school of bodybuilding, Mike adopted a new training scheme. At the same time, it should be said that his actions are associated with a certain misunderstanding. In Arnie's time, all bodybuilders prided themselves on large working weights. Mentzer was no exception and believed that the maximum effect from classes can be obtained only when using them.
But when the main guideline for an athlete is the weight of a sports equipment, then it is necessary to reduce the frequency of training. As a result, Mike became a supporter of the rare but intense training. It is certainly not his fault that his technique turned out to be very similar to steroid regimens. Admittedly, it is not widely used in bodybuilding.
Most often, amateurs visit the halls after the end of the working day and for the loads promoted by Mentzer, they simply do not have the strength. And again, you can recall the instructions of the great Joe Weider, who assured that it is necessary to work with weights that are from 50 to 60 percent of the maximum.
How mass percussion training should be organized in bodybuilding
If you do not intend to use anabolic steroids, then in order to achieve maximum results, you will have to go back to frequent exercises. Of course, a lot has changed in bodybuilding since the Arnie era. In the eighties, genetics was still developing and could not provide much food for thought. Everything has changed today.
Most scientists believe that the main factor in muscle growth is not anabolic hormones, but human genes. Under the influence of physical activity, they are activated and start the necessary processes, which, in fact, lead to muscle growth. It has been established that some genes work only for a couple of hours, while others - for several days.
For us, of course, only those genes that are responsible for muscle growth are of greater interest. Scientists have found that within a day after exercise, these genes lose half of their activity. At the same time, after another day, this loss of activity is already 75 percent, and as a result, after four days they fall into “hibernation”.
This gives reason to say that a new activity the next day can increase the activity of the necessary genes by 150 percent. At the dawn of modern bodybuilding, athletes practiced very often, and this brought great results. At the same time, it is necessary to remember about overtraining, which is very possible with frequent training. For this reason, athletes need to experimentally determine the optimal training volume that will allow muscles to grow without fatigue accumulating.
Today practically no one turns to this training scheme. But scientists have also determined that the risk of overtraining will be significantly reduced if the athlete uses different training regimes. So we have come to the point when it is necessary to talk about the organization of shock training for mass in bodybuilding. You will need to work on each muscle three times over seven days. For example, to train the muscles of the chest, back and deltas is given on Monday, Wednesday and Friday. Hands and feet are worked out on the remaining days of the week, except Sunday, which will be your legal and only day off.
Only two exercises are used for each muscle group. This is quite enough, since the total number of sets made in seven days will be approximately 25. It is also very important to constantly change the style of the session.
The first training is carried out with 6-8 repetitions, the next lesson already contains from 15 to 20 repetitions, and the third - 10-12. If you calculate the total weekly training volume, then you will definitely be surprised at how impressive this figure will be. This scheme is used cyclically, every 4-6 weeks. After completing each cycle, you should switch to a one-time training of each muscle.
You can visually familiarize yourself with the technique of performing the elements of shock training on the mass in this video:
