Let's talk about the most working methods that are guaranteed to help you gain 5 to 10 kg of lean muscle mass. Modern bodybuilding is quite different from the classical one, and many are sure that all comparisons will not be in favor of the former. Now athletes are ready to take any drugs, just to increase the volume of muscles by a couple of centimeters. In the old days, bodybuilders aimed not only to gain mass, but also to increase strength. If you have powerful muscles, then it was necessary to back them up with strength indicators.
Many famous athletes of the past speak negatively about the current state of bodybuilding. However, this does not mean at all that they have ceased to love this sport. For example, Sloan recounted in an interview how a powerlifter asked him who he thought was the best strength athlete of all time. To which Sloan said - Marvin Eder and at the same moment realized that he had cited a bodybuilder as an example. But in fact, before doping entered the sport, Eder was one of the strongest people on the planet, while possessing excellent muscles. His pectoral muscles remained the benchmark for athletes until Arnie stepped onto the platform.
At the same time, Sloan is confident that modern athletes can effectively use the legendary methods of gaining weight and have an excellent physique as a result without the use of drugs.
Method # 1: Judge by Your Reflection in the Mirror
Sloane believes that the most common mistake athletes make in modern bodybuilding is assessing their own progress. Legendary bodybuilders of the past judged this not by their reflection in the mirrors, but solely by the weight of the sports equipment. The subjective method of assessing progress, such as reflection, will not lead to anything good.
No one will argue with the fact that in bodybuilding, the main goal has always been to gain muscle mass. However, at the same time, great importance was attached to strength. This is the main reason for using the 5x5, 5 sets scheme with a gradual decrease in the number of repetitions from five to one and heavy singles. It was a tough workout, but it always yielded great results.
Method # 2: train without paying attention to pain
Today, most athletes believe that they used to train very often just because it was effective. However, many bodybuilding veterans say that if they had modern knowledge of muscle growth and body recovery, the training schemes would be different. Frequent exercise is often the cause of muscle soreness. This negatively affects the body's ability to recover, and the problem can be solved by reducing the number of exercises during the week. Many veterans of the "iron shop" are sure that the optimal training regime is to work on each muscle group once a week.
Method # 3: It is necessary to train for a long time, but not hard
Once Arthur Jones in an interview with reporters said that the training can be long or difficult, and you will not be able to combine it. How best to train depends largely on the characteristics of your body. Let's say Anthony Daitillo trained each muscle group three times a week and performed from five to seven sets of 3-7 repetitions. In addition, he used only basic exercises and did not train to failure.
According to Sloane, during his bodybuilding training, even on difficult days, athletes did not spend more than an hour and a half in the gym. From this point of view, it would be correct to consider the time spent on performing the movements. In terms of the number of sets and reps, veterans of bodybuilding most often used ten sets of three reps. This allows you to effectively load the muscles and avoid muscle failure.
Method # 4: Maximum two movements per muscle group
For example, Rack Park always performed a large number of movements for each group during the preparation for tournaments. However, during the offseason, he never adhered to this pattern. He used a maximum of two movements per group.
This scheme, when a large number of approaches are performed in one movement, has significant advantages. First of all, you will be able to increase your physical performance in all major exercises. You will also be able to focus more on the target muscles.
Method # 5: use a double split
During the "golden age" of bodybuilding, athletes trained the whole body in class or used a double split (on the first day they worked on the upper body, and on the second - on the lower one). Then no one even thought about a three- or five-day split-scheme.
For example, Arnie Lee Paul Anderson has always only used a two-day split system. However, according to Sloan, training for the whole body seems to be the best option, as it allows you to maximize the body's hormonal response. In addition, this scheme will allow you to always stay in good condition.
Schwarzenegger's plan to gain muscle mass in this video:
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