Edited by Stefano Del Picchia
Introduction
The method for increasing the muscle mass that we are about to explain is simple, but very effective, and will allow great progress to be made in half or even a third of the time that is normally used for this purpose. It is based on the fact that it erases the great confusion that exists on the subject of muscular hypertrophy.
On the other hand, some bodybuilders who have trained with the "heavy training / light training" method have experienced large gains in muscle mass. In fact, this type of training stimulates the various parts of the muscle very well.
The development of an extreme mass is given by a set of elements including the extension of the muscular tension time during the execution of the repetitions and the decrease of the recovery times between the series.
When you understand why a muscle grows, you will then have to reprogram your workout to get the muscle gain you so desire and, more importantly, quickly. We will therefore provide you with several examples and methods that will lead you to achieving the goal.
Let's begin.
The two elements of muscle development: myofibrils and sarcoplasm
Until recently, it was thought that the muscles of bodybuilders were mainly composed of fast-twitch fibers (white fibers), anaerobic, useful for power, that react well to training with heavy loads and few repetitions.
More recent studies have instead given very different results. These studies examined the types of fibers in the muscles of a group of bodybuilders and the results obtained were surprising. In the muscles of these athletes the majority have been found to have slow-twitch fibers (red fibers), aerobic fibers, useful for resistance, which react well to training with medium-light loads and high repetitions.
Yes, you got it right; bodybuilders had only a small portion of white fibers, so the optimal workout for those who want an extreme increase in muscle mass will be to train the red fibers with the "strength + duration" method.
So let's see how this type of fiber is made, which was so important for muscle growth; the muscle fibers consist mainly of two elements: the myofibrils and the sarcoplasm.
- myofibrils: are filaments of actin and myosin which, through chemical processes, bind to each other and shorten, thus causing muscle contraction. They react well, grow and increase in number (hyperplasia) if subjected to intense training with heavy loads and low repetitions.
- sarcoplasm: is the interstitial fluid that envelops the myofibrils and consists mainly of mitochondria, glycogen and ATP. The sarcoplasm increases in volume with a training with repetitions that subject the muscle fibers to a tension longer than normal and to a decrease in recovery times between the series.
It is therefore clear that in order to achieve maximum muscle development it is necessary to perform a workout that takes into consideration both the power and the duration of the contraction.
It is commonplace that 8-10 repetitions are the ideal number for muscle development; this is true, but on condition that they are performed in a very slow manner, in order to make sarcoplasm develop at its maximum, which is the most constitutive part of the muscle fibers. Most bodybuilders make the mistake of performing the repetitions in about 2 seconds (1 second in the positive phase and 1 second in the negative phase), but in doing so a series of 10 repetitions lasts a maximum of 20 seconds, time in which they request only myofibrils (which as we have seen are only a constitutive part of muscle fibers). The repetitions performed slowly instead (1 second the positive phase and 5-6 seconds the negative phase), for a duration of the series of about 60 seconds, develop the sarcoplasm, with the maximum benefits in terms of muscle mass increase. Besides a slow execution of the repetitions, it is also very important to know that in order to increase the musculature in an extreme way, the pauses between the series must be short: from 30 to 60 seconds maximum. Obviously using this method of training the weights that you will use will necessarily be medium-light, but don't worry, years of experimentation have shown that this method works great. Moreover, research has shown that short recovery between series promotes the secretion of growth hormone, which greatly affects muscle growth.
Another technique for the development of sarcoplasm is given by the double and triple series that we will see later.
It must also be said that not all muscles respond well to the same stress: forearms, abdominals, and legs, for example - which are muscles oriented to endurance efforts - respond very well to a stress that stimulates the development of sarcoplasm, while other muscles such as the pectoral muscles - which are less suitable for resistance efforts - will respond better to a stimulus that is the right balance of a training stress between myofibrils and sarcoplasm.
After what has been said, it is clear that to develop the muscles as much as possible two different types of training are needed, one to develop myofibrils and one to develop sarcoplasm.
Heavy training and light training for maximum muscle growth
Would the ideal solution therefore be to alternately perform heavy and light workouts ? Based on what has been said, the answer is certainly yes, but to optimize the time using less time weekly for training, there is the solution of adding the two methods in the same training session.
Workouts and Techniques for Muscle Growth
The experiment with partial repetitions and double and triple series.
For an athlete with good muscle mass but now at his dead end of development we had the following pectoral workout performed:
- Inclined bench press: 2-3 series of 7-9 rips + 5-6 partial repetitions
- Standing openings with high cables: 1 set of 7-9 rips + 5-6 partial repetitions
- Bending to parallel bars with wide arms: 1 set of 7 rips + 1 set of 6 rips (double series) + 5-6 partial repetitions
- Cable openings on the bench: 1 set of 7 rips + 1 set of 6 rips + 1 set of 5 rips (triple series) + 5-6 partial repetitions
Partial repetitions are nothing more than half repetitions to be performed, without any rest, at the end of normal repetitions. Let's take an example of partial repetition with the exercise of bench presses with a barbell: establishing the whole trajectory of the movement divided into 4 parts, with point 1 when the barbell grazes the chest and the point 4 when the arms are completely stretched upwards, the partial repetitions consist of executing movements that go from point 2 to point 3, that is with the arms not completely lowered on the chest and not completely extended upwards; this is a half repetition or partial repetition.
The double series consists of a series normally executed, immediately followed, without rest, by another series with a lighter load.
The triple series consists of a series normally executed, immediately followed, without rest, by a second series with a lighter load, followed by a third series with an even lighter load, still without rest.
The inclusion of partial repetitions, although it increased the time of muscular tension a little, by stimulating the development of the sarcoplasm, however, served more than anything else for the stimulation of myofibril growth.
The true stimulus of the sarcoplasm was given by the flexions to the parallel bars and by the openings to the cables extended on the bench, performed with double, triple series and partial repetitions of end of series to further increase the time of muscular tension. The volume of the sarcoplasm has increased a lot and so our athlete has become bigger in a short time: a fantastic thing. The insertion of the partial repetitions and the conclusion of the training of each muscle group with double and triple sets resulted in an optimal balance between myofibril development and sarcoplasm, for a great and rapid muscle growth.
Eccentric training with emphasis on the negative phase of repetitions
Like the double and triple series also the series with emphasis on the negative phase of the repetitions produce, besides the development of the sarcoplasm, also an excellent development of the myofibrils. Using this technique, excellent results were obtained in compound exercises such as squat, bench press and various traction for the backbones.
To perform a series with emphasis on the negative phase of the repetitions, a relatively light load is used so as to be able to perform the positive repetition phase in 1 second and the negative phase in 6 seconds. The right weight to use is the one that allows you to perform about 7 repetitions in a time of about 49 seconds.
Maintaining muscle tension for so long constitutes an exceptional stimulus for the development of sarcoplasm; moreover, the long (eccentric) negative phase (6 seconds) produces a "trauma" to the myofibrils which are thus stimulated to grow. Eccentric training also activates the metabolism and keeps it elevated for several hours after training, so that body fat is also burned. The only problem is that this type of training produces a certain soreness, but this is a small tribute that must be paid if you want to grow muscularly and in any case (this soreness) is the signal that the method works. We got the maximum, we increase muscle mass and, at the same time, we become more defined.
We now report a training routine for the backbones and the central part of the back, structured to obtain both myofibril growth and the development of sarcoplasm.
- Lat machine pulls: 3 sets of 9-7-5 reps + 1 set of 7 rips with emphasis on the negative phase
- Lat machine with extended arms: 4 sets of 10 repetitions with 4x method
- Rower with barbell: 3 sets of 9-7-5 repetitions + 1 set of 7 rips with emphasis on the negative phase
- Lateral risers bent forward at 90 °: 4 sets of 10 repetitions with the 4x method
In the routine for the aforementioned ridges, in 2 exercises - specifically the traction on the lat machine and the rower with a barbell - weight must be added in the second and third series for the repetitions to decrease. In the last series, instead, the weight must be reduced to be able to carry out 7 repetitions with emphasis in the negative phase of the repetitions themselves. The rest between the series will be 2 minutes.
In the other 2 exercises - specifically lat machine traction with extended arms and side raises - bent forward at 90 ° the 4X method should be used: same load and short rest between sets. This type of training is the best we have tried for the overall increase in muscle mass. A perfect balance to stimulate both myofibrils and sarcoplasm.
The 4X method involves the use of moderate loads, many series and short breaks between the series and the exercises. In particular, it is performed as follows:
- we use a weight with which we can do 15 repetitions and only 10 are used;
- rest for 30 seconds and do another 10 repetitions;
- rest for another 30 seconds and do another 10 repetitions;
- finally, after another 30 seconds of rest you try to do the last 10 repetitions.
NOTE:
- We have used the term " we try to do " because, after fatigue, it should not be possible to do all 10 of them. If you do all 10, it means that at the next workout you will have to increase the load a little.
- For the biceps, which are small muscles, the 3X series will be performed which are the same as 4X but with a series less.
Training with the 4X method is particularly suitable for athletes close to the maximum potential for individual growth. It is also suitable for athletes of a certain age because using light loads there is no trauma on the joints. Despite the use of light loads and the speed of execution (15 minutes) of this training, the red fibers are equally stimulated thoroughly (NB the training is short but the execution of 10 repetitions lasts about 60 seconds).
We experimented with the 4X method on different athletes and the gains in terms of mass were exceptional.
One last thing: for almost all muscle groups it takes 3 exercises; in this way the muscle is trained in the 3 possible flexing positions. In this regard we propose the following routine for the biceps:
- For the intermediate position: curl with 4 x 10 barbell with 4X method
- For the stretch position: curl on a 3 x 10 lectern bench with 3X method
- For the position in contraction: concentration curl with 3 x 12 handlebar with 3X method
At this point our treatise on increasing muscle mass has ended. We sincerely hope that it is useful to satisfy your desire to obtain a muscular and defined body and that this can contribute to spreading the validity of our methods.
Comments and clarifications
With this work we have compiled guidelines on training principles to increase muscle mass. These methods, as you have seen, are high intensity, therefore only suitable for experienced bodybuilders, those who have already passed the initial phase of the bodybuilding practice and no longer find any benefit from programs for beginners and intermediates. After the initial and exciting results, in fact, every bodybuilder has experienced the bitter stalemate that led him to undertake different types of training almost always failing the goal. Among the most common mistakes that these athletes make is to lengthen training sessions by adding exercises to exercises to their routine, falling inexorably into overtraining, or trying to increase loads in the vain hope of increasing strength, often getting serious injuries. They do not know that the right way is to increase the intensity of the training by decreasing the training time itself, reducing the pauses between the series and above all radically changing the execution of the movements, as explained in the present treaty.
For those who do not have sufficient training experience, we recommend that you first follow the programs that we report on our website www.foodcompany.it in the "how to increase muscle mass" section. Only after performing these programs will you be ready for more demanding routines such as those reported in this work.
As you have seen, we have not reported here complete training tables, but only routine examples of some muscle groups, just because we take for granted that those who follow these programs have enough experience to be able, once they understand the basic principles here we report, complete by itself complete training programs. We could have done it, but we have always avoided considering the large number of variables that come into play from individual to individual and the fact that an advanced athlete is probably the best expert of his own physical and psychological characteristics. If you apply the techniques we have proposed here to the letter you cannot fail. Good workout.
Post Scriptum
Everything reported in this treaty, which as we have said must be performed only by athletes of a certain experience, takes for granted that those who train to increase muscle mass already put into practice the right standards of nutrition, rest and integration. In fact, there are 4 elements for maximum muscle development: 1) training, 2) nutrition, 3) rest and 4) food supplementation. If even one of these factors is not applied to perfection, the desired results will not be achieved. Bodybuilding is a tough discipline that requires sacrifices and only those who apply will get the desired results.
Many athletes train like crazy but then at the table they let themselves go eating everything they want; the result is an increase in body fat, fat that covers the muscles so painstakingly developed with training. Other athletes do not rest enough, do good nights going to bed very late and wake up early in the morning to go to work or to study: without the right hours of rest there can be no results because the body does not recover sufficiently.
Finally the supplements. Some say: "What is the use of spending money on supplements when the same substances can be obtained from the normal diet?" The reality is that often the same quantities of substances cannot be taken from normal foods. Let's take creatine as an example: to take 3 grams of it, it is necessary to ingest 1 kg of red meat, also ingesting 150 grams of fat contained in the meat itself. It is certainly not what it takes for good muscle definition!
Those who habitually take supplements know how important this aspect is and they are very happy to make this financial investment on their body rather than spending money on cigarettes and alcohol as many people do. Those are money thrown away!
Whatever one may say, a strong, muscular and defined physique has always liked more than just a fat one and with a belly, not only to women but also to the artists who in the past have used, like ideal aesthetic canons, muscular and sculpted physical their works of art.
Well, we really arrived at the end, all that remains is to wish everyone good results.
DISCLAIMER
The article " Training secrets for increasing muscle mass" has been written to help you develop a muscular physique by following proven scientific strategies for bodybuilding. Weight training is a very demanding physical activity; we therefore advise you to consult your doctor and to carry out all necessary medical checks before starting. All the information in this treaty is purely for information and the use of the methods and training given here is at your complete discretion and responsibility.
Stefano Del Picchia, graduated as a motor operator at the CONI center of the Tuscany Region. City: San Miniato (PI).
Owner of the company WIKENFARMA food supplements. Company website: www.foodcompany.it
