Learn how to train to simultaneously gain mass and increase strength in single repetitions on large, basic exercises. Many athletes distinguish between mass and strength training, although it is clear that the two are closely related. Weight gain is impossible if the athlete has insufficient strength parameters and vice versa. However, in bodybuilding, training is still divided into mass and strength, and now you will understand why. The fact is that for the development of strength and mass gain, it is necessary to use various muscle fibers.
They not only have differences in structure, but also to provide them with energy, the body uses different processes. The speed of their inclusion in work is also different. You've probably heard of such a concept as muscle composition. It is this that determines the ratio of various types of fibers in the muscular tissues of the athlete. Since the mechanism of operation of the fibers has fundamental differences, then training for mass and strength should be organized accordingly.
At the same time, during one lesson, you can combine training for mass and strength. However, only experienced bodybuilders should use it. If you have been training for less than 12 months, then you should still divide the training into mass and strength and draw up different training programs.
Actually, here there are significant differences in the organization of training and beginners need to use special programs. In order to get the maximum result in the classroom, you must move from simple to complex and this will allow you to constantly progress. If you start early on using the technique of simultaneously developing strength and gaining mass, then it will not bring the desired results.
How to properly organize training for mass and strength
First of all, you need to start using microperiodization in your classes. Only in this case you will be able to combine these two types of training and develop all types of muscle fibers. However, we will say again that this is possible only in due time, otherwise your progress will slow down.
You must understand that each training program is a complex system that includes stress and recovery time. Nutrition also affects the effectiveness of classes, but today we will only talk about stress and recovery. Very often athletes train without using a diary. It so happened that in the minds of most athletes there was a stereotype about the complete senselessness of keeping a training diary. This is a completely wrong approach to organizing mass and strength training. You need to constantly progress the load under microperiodization conditions and it is simply impossible to keep all the numbers in your memory.
The principles of body recovery
Recovery processes after training are usually divided into two phases:
- Recovery of muscles to their original state.
- Supercompensation over the initial limit.
Let's deal with these issues gradually. You should be aware that during training, the body is under intense stress. Muscle fibers are destroyed and hydrogen ions, RNA are synthesized in tissues, and then the processes of synthesis of protein compounds are activated.
We are not going to delve into the issues of biochemistry now, since this is not so important for athletes. In this regard, it should be said that at the moment even scientists have not yet fully understood these processes, so we should not even try. It is more important for us to remember that during recovery, muscle tissue does this with a certain margin.
So the body tries to prevent the destruction of muscle tissue in the future, if it is again subjected to similar physical activity. This process is called supercompensation and continues for a relatively short period of time. Athletes need to catch this moment and load the muscles at the moment when the muscles are able to take a higher load.
This can be achieved thanks to the progression of loads, which allows you to combine training for mass and strength. Mass and strength parameters grow as a result of hypertrophy of different types of muscle fibers. We will talk about the rules for organizing training, but now it is necessary to understand how to make recovery more effective. This will allow you to progress after each session.
Here we are forced to recall nutrition again, because this is the only way to supply the body with all the necessary nutrients. You probably know about the needs of the body of athletes in protein compounds, because they write about it all the time. We will just remind you that priority should be given to protein compounds with a full amine profile, which, as a rule, are animal proteins.
The energy value of your nutrition program should be high and this parameter will have to be selected through experimentation. Start with 4 to 6 grams of carbohydrates per kilogram and increase or decrease this figure depending on your results.
Also, do not give up on fat, although limiting the intake of this nutrient is necessary. The daily diet should contain approximately 20 percent of its total energy value. On this we will finish dealing with nutrition, since this is a very broad topic.
Principles of building training programs
Our microperiodization cycle is designed for two weeks. You have to train all types of muscle fibers - glycotic and oxidative. To achieve type 1 hypertrophy, you need to work with a number of repetitions from 5 to 6. To develop oxidative fibers, the number of repetitions should be in the range of 6-12.
At the same time, the most important for the effectiveness of training is not the number of repetitions, but the time during which the muscles are under load. You will work out glycotic fibers for about 20 seconds, and for oxidative ones, you will need to spend already from 30 to 50 seconds. This is exactly what we do by changing the number of repetitions.
Also, you should remember that the negative phase of any movement should be longer in time compared to the positive. In addition, in the last set, you need to work to failure in the positive phase. Then you should seek help from a friend who will help you do a couple more negative reps.
When talking about the differences in mass and strength training, you should also keep in mind the different rest times between sets. Oxidative fibers take 60 seconds to regenerate as they are supplied with energy through the glycolysis process, not just creatine.
Glycotic fibers require a lot of energy to work, which makes them as strong as possible. Therefore, you should rest between sets for five minutes. Moreover, speaking of rest between sets, you should not understand by this the opportunity to sit or lie down. You need to slowly walk around the sports equipment, and even better, do muscle stretching exercises at this time. It is important not to overload the articular-ligamentous apparatus. To make your workouts more effective. The use of creatine can be recommended. This supplement is very popular among strength athletes and no one doubts its effectiveness for a long time.
[h3] Approximate training program for mass and strength [/h2]
1st day of training
- Squats - 5 sets of 5 reps each.
- Leg Press - 4 sets of 12 reps each.
- Calf Raises - 3 sets of 12 reps each.
- Superset: French press and dumbbell set - 3 sets of 12 reps each.
2nd day of training
- Deadlift - 5 sets of 5 reps each.
- Pull-ups, wide grip - 4 sets for failure.
- Arnold Press - 3 sets of 12 reps each.
- Breeding hands - 3 sets of 12 repetitions each.
- Bicep curls - 3 sets of 12 reps each.
- Hammer - 3 sets of 12 reps each.
3rd day of training
- Bench presses - 4 sets of 10 reps each.
- Incline Bench Press - 4 sets of 12 reps each.
- Pull-ups, wide grip - 4 sets for failure.
- Tilt Rows - 4 sets of 10 reps each.
- Lower Block Rows - 4 sets of 12 reps each.
4th day of training
- Squats - 5 sets of 5 reps each.
- Leg Press - 4 sets of 12 reps each.
- Romanian Deadlift - 4 sets of 12 reps each.
- Lunges - 3 sets of 12 reps each.
You will learn about the main principle of training for mass and strength from this video:
