In just 5 minutes, we will tell you how to train with full dedication and use all muscle fibers for maximum mass hypertrophy. It is scientifically proven that muscle growth and strength performance are interrelated. When strength increases, muscle growth also occurs. In this article, we will talk about different types of fibers, the method of optimal efforts in bodybuilding, and we will offer you a training program for gaining mass.
As you know, the main factor in increasing strength and muscle growth is the motor or motor unit. It should be understood as a motor neuron and muscle fibers that it is able to innervate.
Note that the motoneuron is not tied to a specific bundle of muscle fibers, but covers different parts of the muscle. Simply put, when performing an isolated movement, you will not be able to use a large number of motor units, since their activity depends on the activity of the fibers innervated by them. This fact is the main one, proving the importance of basic movements for the growth of strength and mass.
Increasing the number of active motor units in bodybuilding
You already understood that to progress, you need to learn how to use as many motor units as possible, which will increase the number of working fibers. Here are two important points to keep in mind:
- With strength training, the number of active motor units increases.
- The lower the anabolic background, the less pronounced the innervation of the fibers.
Thus, we can say that in order to increase the effectiveness of training, you should manage the load and increase the anabolic background. Now we will talk about the first factor, since the second depends on proper nutrition in the first place.
The principle of maximum effort
You will need to use weights of 90 percent maximum. In each approach, one to three repetitions should be performed. This method is the most optimal for increasing power performance. This is due to the fact that with a powerful physical load, the maximum number of motor units is connected to work, including high-threshold ones. However, this method also has a rather serious drawback - depression of the nervous system.
The principle of performing retries on failure
Work with a weight that allows you to do 3 to 5 reps to failure. Motor units will come into action as muscle fatigue builds up. Working weights should be used from 40 percent of the maximum, but most often this range is 70-80 percent. As in the case of the previous principle, refusal training is very effective at involving motor units in the work, but it has a negative effect on the nervous and endocrine systems.
The principle of performing non-refusal repetitions
Working weights should be in the range of 60 to 80 percent of the maximum, but the matter cannot be brought to the point of muscle failure. Using this principle, you will not be able to use a large number of motor units, but you will improve the connections between the brain and muscles.
This factor is very important and will allow you to pump motor units. The principle is very popular among weightlifters. Perform 3 to 6 repetitions in one set. There are also disadvantages to this principle. While scientists cannot say for sure, this technique is somewhat effective for gaining mass. However, if you are not getting positive results from the above training methods, then you should pay attention to this one.
Maximum Effort Training Program
Since the expected intensity will not be too high, it is necessary to increase the volume of training. As you know, this parameter depends on the number of sets and repetitions. It is best used by novice bodybuilders. Who train the whole body and have not switched to split yet. Here's an example of a four week training cycle:
- Mon. - squats, barbell press, deadlift.
- Wed - squats, barbell press, deadlift.
- Fri. - repeats the same exercises as on Wednesday.
And here is how the load should be distributed within this mesocycle:
Week 1
- Mon. - Working weight 60% of 1RM, four sets, six reps.
- Wed - Working weight 65% of 1RM, five sets, five reps
- Fri. - Working weight 70% of 1RM, six sets, four reps.
2 week
- Mon. - Working weight 65% of 1RM, five sets, five reps.
- Wed - Working weight 70% of 1RM, six sets, four reps.
- Fri. - Working weight 75% of 1RM, seven sets, three reps.
3 week
- Mon. - Working weight 70% of 1RM, six sets, four reps.
- Wed - Working weight 75% of 1RM, seven sets, three reps.
- Fri. - Working weight 80% of 1RM, eight sets, two reps.
4 week
- Mon. - Working weight 80% of 1RM, eight sets, three reps.
- Wed - Working weight 75% of 1RM, seven sets, four reps.
- Fri. - Working weight 80% of 1RM, eight sets, three reps.
ABBN program for gaining mass in bodybuilding
This program is designed for athletes who prefer natural training. Let's take a look at the basic principles of this program:
- Apply only basic movements.
- Over the course of a week, work on each muscle group 2 to 3 times.
- Do not use rejected retries.
- The duration of the training should be short.
As you may have noticed, these principles conflict with those accepted in bodybuilding. Note that this program uses the best effort methodology described above. Each pair of exercises during the lesson should be combined into supersets, but there should be a 60-second pause between the execution of the movements. You need to alternate volumetric exercises with intensive ones, and you may also have noticed that the program does not include special movements for training hands. The author of the technique is sure that the muscles of the arms are actively involved in performing exercises for other groups, and this is quite enough.
First week
- Monday: Bench press and bent over row: 80% working weight, eight sets, three reps.
- Wednesday: Shoulder Squat, Standing Barbell Press: 60% working weight, three sets, eight reps.
- Friday: Deadlift, Bench Press: 80% Working Weight, eight sets, three reps.
Second week
- Monday: Bench press and bent over row: 60% working weight, three sets, eight reps.
- Wednesday: Shoulder Squat, Standing Barbell Press: 80% working weight, eight sets, three reps.
- Friday: Deadlift, Bench Press: 60% Working Weight, three sets, eight reps.
Third week
- Monday: Bench press and bent over row: 80% working weight, eight sets, four reps.
- Wednesday: Barbell Squat, Standing Barbell Press: 65% working weight, three sets, eight reps.
- Friday: Deadlift, Bench Press: 80% Working Weight, eight sets, four reps.
Fourth week
- Monday: Bench press and bent-over rows: 65% working weight, three sets, eight reps.
- Wednesday: Shoulder Squat, Standing Barbell Press: 80% working weight, eight sets, four reps.
- Friday: Deadlift, Bench Press: 65% Working Weight, Three Sets, Eight Reps.
Fifth week
- Monday: Bench press and bent over row: 80% working weight, eight sets, five reps.
- Wednesday: Shoulder Squat, Standing Barbell Press: 70% working weight, three sets, eight reps.
- Friday: Deadlift, Bench Press: 80% Working Weight, eight sets, five reps.
Sixth week
- Monday: Bench press and bent over row: 70% working weight, three sets, eight reps.
- Wednesday: Shoulder Squat, Standing Barbell Press: 80% working weight, eight sets, five reps.
- Friday: Deadlift, Bench Press: 70% Working Weight, 3 sets, 8 reps.
The author of the program has a non-standard approach to the distribution of nutrients in the diet. In his opinion, fats, carbohydrates and proteins should be presented in equal proportions, namely 33 percent. If this nutritional program is not effective for you, then increase the number of carbohydrates to 50 percent. In this case, protein compounds should be present in the diet in an amount of 30 percent, and fats - 20. It is necessary to take food every three hours.
Learn about the natural bodybuilding mass gain workout program in this video:
